February 16, 2015 – Masters Program

Workout of the Day
Mobility and Activation

Two sets of:
Ankle Pulses x 15 reps per side
Hip Flexor Stretch x 45 seconds per hip
Rack Squat

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x 5 reps with a 10 second hold at bottom position

Two Sets of:
Roll to Pistol

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x 5 reps per side
Scap Pull Ups x 8-10 reps

A.
Three sets, not for time, of:
Weighted Pull Ups x 4-5 reps @ 2011
Alternating Weighted Pistols x 8 reps
Double-Unders x 40-50 reps

B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Mid-Thigh Clean + Clean

Build over the course of the six sets to today’s heavy.

C.
40-49
“”Amanda””
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-ups
135/95 lb Squat Snatches

50-54
Muscle-ups
115/65 lb Squat Snatches*

MEN 55-59

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Chest-to-Bar Pull-Ups
115/65 lb Squat Snatches*

MEN 60+
Chest-to-Bar Pull-Ups
95/55 lbs Squat Snatches*

*A power snatch to overhead squat is allowed for 50+ divisions.

Compare results to January 5, 2015.

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Hoke
Hoke
February 19, 2015 9:19 am

Mobility done.
A & B did not complete.
C. (50-54) ~ 14:00 Tried doing Rx squat snatch but was failing too many attempts; dropped to 95#; Rx weight doesn’t seem to heavy, just not consistent with it. Unbroken MU each round, at least there’s some improvement here.

mrdennyf
mrdennyf
February 18, 2015 8:51 pm

A. 32 lb Kb for 5 strict pulls and 20 lb weighted vest for pistols. Had to use upright on rig by the end of wach set of pistols.
B. 155/175/195/205/215
C. 8:41 (+- 6 min pr) crazy improvement.

Shaun K (F 58)
Shaun K (F 58)
February 18, 2015 12:33 pm

MOB & Activation done
A) Done, but felt something pull in my shoulder during weighted pus
B) Up to 115#
C) Attempted to do and got through first round of snatches but shoulder did not feel right so just practiced other movements.

Trey Heyward 46yo
Trey Heyward 46yo
February 17, 2015 9:58 am

A. W-PU’s @ 26#
Pistols @ 25#
DU’s UB
B. 185/195/205hc + Failed Clean/205/205hc + failed Clean/205
C. 11:49 Got my MU’s back, took over 8 minutes off my last pitiful time. Still having to power snatch in the later rounds.

Sandy Hill (W's 60+)
Sandy Hill (W's 60+)
February 17, 2015 8:24 am

Mobility done
A. Done, pull-up not weighted
B. #95
C. 5:08 with pull-ups, not c2b

Lin Coleson
Lin Coleson
February 17, 2015 7:23 am

Masters 50-55
All mobility done. Plus extra work on Crossover Symmetry.
a. completed. Used 18lbs on the pull-ups and on the pistols. Shoulder still aches on pull-ups so I am keeping that light and with the pistols I am just glad to be getting them regularly

b. Worked up to 215. Had a struggle on the last one due to a faster than usual warm up.
c. did not get this done. Still smarting from a raw spot on both wrists from forgetting to tape last week.

Pat (44) (6'0 - 195)
Pat (44) (6'0 - 195)
February 17, 2015 5:47 am

A. Completed…was pretty pleased with double unders…3X50 and I kept waiting to fail and it did not happen.
B. Worked up to 225…
C. DNA…no ability to do this at home…

Sasha Novak
Sasha Novak
February 17, 2015 12:25 am

Sorry on late post.
Mob done
A. Pull ups@16kg kbell, Pistols@20kg kbell, DU 50 unb
B. 70-80-90-100-105, 110 fail from hang
C. MU 9 unb, Snatch 5-4, Mu 4-3 and then I tore my hand completely (it was already damaged from Saturdays WOD) . I was so pissed off but it was a stupid thing to continue, because I would just make things worse and not be able to train the next day. But after that I did 30 squat snatch @ 60kg, just because 😀

Litsa Olsson
Litsa Olsson
February 16, 2015 8:03 pm

Mobility done
A. PU 18 lb x4 Pistols 18lb X8 50 UB DU
B. 105/115/125/135/145/150/155
C Still no MU so did 14.2 only got thru 12. Was really off today.

Scott Dorrity
Scott Dorrity
February 16, 2015 7:37 pm

A. 26 lb kb x4 reps, pistols with 53 lb kb, 50 DUs
B. Just up to 225.
C. 11:23

Curt (45yo - 5' 9" - 208lb)
Curt (45yo - 5' 9" - 208lb)
February 16, 2015 7:33 pm

A. Worked up to +75# for pullups, did pistols to box because of knee pain, DU (VERY broken for 40’s)

B. Worked up to 205# (knees still not warm by this point)

C. 9:01 Had a very strange feel in my left bicep. Did not want to put it with the muscle ups.

Big Steve 40 6'3" 227
Big Steve 40 6'3" 227
February 16, 2015 6:56 pm

Happy Monday Good People!..
Lets do this –
A. 40# Vest, 25#KB w/pistola, Fiddy Dubs UB (Made that thang whistle!)
B. Kept it Clean (get it..) & maxed at 290#
C. 7:18 Rd of 9 UB, Rd of 7 UB MU’s & 5-2 on SN, RD of 5 (Oh Boy…) Ok here’s the thing, 4 UB MU’s … Yes, 4, then finish w/ 1. Snatches All Singles (I know right?). Lesson learned: Drill Down Mentally Son! Tried for a sub 6min finish, but just didn’t have it today. Amanda always gets to me. Damn you Amanda.

Nichole DeHart
Nichole DeHart
February 16, 2015 7:06 pm

Solid work Steve! Even if your snatches are singles, I want you super aggressive with that barbell. You are following the bar back down to the ground and placing hands immediately on it! That will help get you the sub 6 you want!

Big Steve 40 6'3" 227
Big Steve 40 6'3" 227
February 16, 2015 7:50 pm
Reply to  Nichole DeHart

Thats real talk Nichole. “Stay aggressive”. Thx

Christine Wells NW 45-49
Christine Wells NW 45-49
February 16, 2015 7:16 pm

Funny boy Steve, thanks for keeping us laughing! And nice job tackling Amanda.

Big Steve 40 6'3" 227
Big Steve 40 6'3" 227
February 16, 2015 7:52 pm

Thx Christine! Your numbers are pretty solid, Looking good for the Opens.

Perry Siplon (49 5'9" 165)
Perry Siplon (49 5'9" 165)
February 16, 2015 6:37 pm

A. PUs 35#/55/55, pistol progressions & a few Rx reps :), DUs
B. 155/165/175/175/175/185 hc only
C. 9:56 @ 115, vs. 11:40 @ 115 on 1/5, 1:44 improvement 🙂

Nichole DeHart
Nichole DeHart
February 16, 2015 7:07 pm

Great work Perry!

Elissa
Elissa
February 16, 2015 6:20 pm

A. 10# pu/10# weighted pistols (right leg only)/DU done
B. up to 135
C. 24:43 75# (scaled to not irritate collar bone). Moved faster (Jan. time @ RX was 45 minutes). MU much better today. First round was 4 minutes faster in my MU. Learned I don’t to rest as much as I thought in between 🙂

Nichole DeHart
Nichole DeHart
February 16, 2015 7:07 pm
Reply to  Elissa

So awesome Elissa!!!!!!!!!!!!

Joe M47
Joe M47
February 16, 2015 5:15 pm

A-3x50DU, 3x5PU up to #40, no pistols as pisses off medial miniscus both knees last week.
B-Up to #205 kept light
C-Worked on strings of 5x135x4 sets at 1:20 average.

KTaylor (50-54)F
KTaylor (50-54)F
February 16, 2015 4:59 pm

A. Pull-ups BW – 5, 12# – 5, 4 – 15# plate for pistols, 50 DU (UB)
B. 85/95/100/105/110/110
C. Did Saturday’s 10 min amrap w/ 16# wallball – 4 rds +15

Al
Al
February 16, 2015 4:08 pm

A. Done : pistols not weighted
B. Up to 205 on hang clean, cleaned 225 for a single after last set
C. 4:44 this was 2 sec. faster than last years MQ, but noticed on video after that depth on several squats were questionable. Mobility continues to be an issue for me. I did forget my Oly shoes at home so these were done in Nanos which may or may not have made a slight difference.

Joe M47
Joe M47
February 16, 2015 6:15 pm
Reply to  Al

That is a smokin time Al! Great job Man!

Nichole DeHart
Nichole DeHart
February 16, 2015 7:07 pm
Reply to  Al

Nice job Al!

Christine Wells NW 45-49
Christine Wells NW 45-49
February 16, 2015 7:10 pm
Reply to  Al

You killed that once again! So amazing sub 5, I’m working on sub 10!!!!!

Jeff Steinmeyer
Jeff Steinmeyer
February 16, 2015 3:53 pm

A. pull ups 5 reps @ 10#, pistols 20# db to a 12″ box,
B. 95, 115, 135, 145, 145, 145
C. 105# 9:35, tried a couple of snatches and ohs @ 115, just didn’t feel like I could do 21 reps, last time I did 4 reps at 115 then failed 4 times lowered my weight to 105 to finish, my time was 21:27, at 105 was able to do singles with very little rest between each lift.

Christine Wells NW 45-49
Christine Wells NW 45-49
February 16, 2015 3:12 pm

Mobility done
A. 25# for PU and pistols, DU 50’s
B.Worked up to 125#, back feeling better, like to keep it that way:)
C. 11:18RX. Super happy with this as had a crazy busy weekend and went into this tired. Master qualifier time was 14:49, Nov 7th 12:13, I missed Jan 5th due to vacation. Every time I feel more confident doing this workout and I’m even starting to like this Amanda chic!

Nichole DeHart
Nichole DeHart
February 16, 2015 3:33 pm

Awesome work Christine!

Al
Al
February 16, 2015 4:09 pm

Great work Christine!

Jay M. (Mid-Atlantic 40-44)
Jay M. (Mid-Atlantic 40-44)
February 16, 2015 2:51 pm

Mob.& Act.: Completed
A. 5/5 pull-ups (53#)
8/8 pistols (10#)
50/50 DUs
B. 165/175/185/195/205/ failed 215
C. DNC: No energy today!!! Disappointing day!!!

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