February 24, 2020 – Masters Program

Mobility, Activation and Warm-Up
Assault Bike x 2 minutes @ easy pace
2 Minutes Band Assisted Scarecrow
Assault Bike x 2 minutes @ easy pace
30 seconds Prone Plank with Forward Reach (per arm)
30 seconds Prone Plank with Lateral Reach

(per arm)
Assault Bike x 2 minutes @ medium pace
PVC Pipe Pass Thrus x 15 reps
PVC Pipe Overhead Squats x 15 reps

and then …

Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)

Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%

Back Squat Progressions
Every three minutes, for 12 minutes (4 sets):
Back Squat x 3 reps @ 85-88%

“Grace”
For time:
30 Ground to Overhead

35-54: 135/95 lbs
55+: 95/65 lbs

Upper Body Accessory Work
Three sets of:
Pronated-Grip Bent-Over Barbell Row x 10 reps
Rest 60 seconds
Bicep Curls x 10-12 reps @ 2111
Rest 60 seconds
Isolated Ring Hold x 10-15 seconds
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Additional Optional Aerobic Row Session
Every 4 minutes, for 24 minutes, complete (6 sets):
10 Calorie Row
50′ Burpee Broad Jumps
10 Calorie Row

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Laura MacDonald
Laura MacDonald
February 25, 2020 11:31 am

A. snatch: 75-95# slowish pulls, tendency to get faster off floor as weight got heavier
B. Back squats at 160 for 3 sets—reps were 2/1, 2/1, 1/1/1
C.worked on some toes to bar and ski erg
That was it for the day.

Piotr Ziarniecki
Piotr Ziarniecki
February 25, 2020 3:52 am

Snatch) 62,5kg-75kg
Squat) 145kg
Grace 2:27
Accessory Done

David Partridge
David Partridge
February 24, 2020 6:46 pm

Snatch: 135,145,160,160,170, 170
Squat: 315
Grace 115#: 1:55
Accessory Done

JEREMY WILLIAMSON
JEREMY WILLIAMSON
February 24, 2020 1:10 pm

MAWU) done
Snatch) 67kg – 82kg
Squat) 137kg – 139kg
Grace) 2:38 (singles)
Accessory) done
Quickest “Grace” for me in a long while 🙂

Brad Castillo
Brad Castillo
February 24, 2020 12:08 pm

Warmup: complete
A. 95.- 115
B. 280 all sets
C. 55+: 2:26 Rx
D. Accessory work complete

Tom Ring
Tom Ring
February 24, 2020 8:02 am

A. 125/135/145/145/155/155
B 325 for all sets
C. 3:24
D. Skipped need bed!

Nichole
Nichole
February 24, 2020 8:33 am
Reply to  Tom Ring

Great job Tom!!!

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