January 25, 2017 – Masters Program

Dynamic Mobility & Activation
Two sets of:
Barbell Shoulder Opener x 60 seconds
Wall Slides x 6-10 reps
Bamboo Press x 5 reps @ 2115

A.
Every minute, on the minute, for 3 minutes, complete:
Wall Facing Split Handstand Hold x 30 seconds

Followed by …

Every minute, on the minute, for 3 minutes:
Nose To Wall Handstand Walk Out & Back x 5′ out

Followed by …

Every minute, on the minute, for 8 minutes:
sHSPU x 40-43% of Max Reps
50-59: 2″ riser
60+: 4″ riser

Followed by …

A t-spine stretch of your choose.

B.
Twelve sets of:
*Deadlift x 1 rep @ 75-80% of 1-RM Deadlift
Rest 30 seconds

*This needs to be as explosive as possible during the concentric phase. Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

C.
Four sets for times of:
Power Snatch x 3 reps
Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Box Jump Overs x 15 reps
Rest 3 minutes

40-49: 155/105 lbs; 24/20″
50-54: 135/95 lbs; 24/20″
55-59: 115/75 lbs; 24/20″; Chest-to-Bar Pull-Ups x 8 reps; Box step ups are allowed
60+:

95/65 lbs; 24/20″; Chest-to-Bar Pull-Ups x 6 reps; Box step ups are allowed

Another opportunity to practice smooth transitions from the snatch to overhead squat. Work on making the overhead squats as quick as possible while still meeting the movement standard. Go hard nowing that you get 3 minutes of rest each set.

Optional Session (Best performed 3-4 hours between sessions)
A.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

B.
Three sets of:
DB Floor Press x 6-8 reps
Rest 60 seconds
Elevated Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
DB Z-Press x 5-6 reps
Rest 60 seconds

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Heather Dean 44 5'7" 56kgs
Heather Dean 44 5'7" 56kgs
February 14, 2017 5:56 am

Mobility done – always enjoy this, and spend a good amount of time warming up.
A. my handstands are not looking great right now, I don’t feel strong nor stable but I know it will come back. I always stop if my shoulders start to hurt. Can manage SHSPU with an extra mat.
B. done at 80kgs
C. opted out of this one to save my shoulders
Optional done minus the sandbag carry as we don’t have any nor an alternative. I did some sled drags instead.

Laura MacDonald 45-49
Laura MacDonald 45-49
January 26, 2017 5:44 pm

MOB done–upper back a bit like a board (well more than usual anyway!) A. Walking in and out from the wall a challenge. SHSPU 3 a minute, probably could have done 4, but didn’t know how they would go as I went on but they stayed relatively fast. B. No deadlifting still since pulling my hamstring C. 2:08/1:58/1:56/2:10– pullups fell apart used 85# for all, can’t power snatch 95 or 105 yet, and did jump up and stepped over the box. Still find that ohs a chest to bar are challenging together! Happy that I could snatch again, first time… Read more »

Brian Maier(Southwest)
Brian Maier(Southwest)
January 26, 2017 5:31 pm

A) Done
B) done at 405#
C) 1:06/1:09/1:16/1:28 – left shoulder super cranky…time for a rest day

Rodney 53, 5'10", 160 lbs
Rodney 53, 5'10", 160 lbs
January 26, 2017 11:30 am

DMA done. Been scaling lately due to chronic left shoulder issue. Not 100%, but good enough. 🙂
A. Done. SHSPU 3/3/3/3/3
B. 245 (up 20 # this week)
C. Scaled to OHS to FS w/85#’s and 10 C2B (kipped in sets of 5).
2:50/2:53/2:58. I’ve been protecting the shoulder for the past few weeks, so I’ve been off the board, but following along.

And worst of all, my BMU’s have become inconsistent. So depressing. 🙁

Rowdy Wilson M/50/94kg
Rowdy Wilson M/50/94kg
January 25, 2017 10:31 pm

Mobility done. Not close to getting Wall slides. Swapped bamboo press for strict press @ 20/30kg.
A1. Done holding against wall.
A2. Subbed nose to wall shoulder taps x 12.
A3. Subbed emom snatch push press x 3reps @ 30kg.
B. 105kg.
C. Scaled to PS/OHS @ 30kg, banded pull ups x 10, 10 box jump overs.
3:14/2:32/2:30/1:56. Trying to protect my knees after recent pain But felt pretty good each round with reduced weights.
Happy Australia Day!

Nichole D
Nichole D
January 26, 2017 9:56 am

Great to hear the knee felt good yesterday Rowdy!

Barry Emerson
Barry Emerson
January 25, 2017 8:53 pm

Mobility – done
A1. done
A2. only able to walk in forward direction
A3. 7 sHSPU per minute except last minute – 5 only (54 total). Used a 2″ riser.
B. Deadlifts – all at 265lb. (80%)
C. WOD – 1:43 – 1:42 – 1:37 – 1:30
Linked the snatches in rounds 3 and 4 which made a more of a difference in the time than I expected.
Went for a swim to stretch out my shoulders after today’s work.

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
January 25, 2017 8:48 pm

A. SHSPU 3/3/3/3/3/3/3/3
B. Dead lift @ 295
C. Scaled my power snatch & OHS to 95, C2B@8, 15 step overs
1:57/1:56/2:13/1:53

Corey Perry(41,5'10",185lbs)
Corey Perry(41,5'10",185lbs)
January 25, 2017 7:56 pm

M&A Done
A: Did everything except strict HSPUs. Giving them a rest for the time being.

B: 335lbs
Then I worked on some more Bar MU technique and the did the Battle of Britain Qualifier 3-
For total time- Tie breaker is time it takes to complete the first couplet.
21-15-9
WB
Cleans 45kg (100lbs)
9-5-7
Bar MUs
Thrusters 45kg
9:09( Tie breaker 3:54)
Did not warm up my lungs for this enough and paid for it. First Metcon all week. Didnt want to rip so probably was a bit conservative.

Angel Wade (42) 5´7" 190lbs
Angel Wade (42) 5´7" 190lbs
January 25, 2017 7:40 pm

A.- shspu 7/7/7/6/6/6/6/5
B.- 325# x12 rounds
C.- 1:27, 1:30, 1:47, 2:05 @155#
Shoulder feel tight….

Lise Demetrio
Lise Demetrio
January 25, 2017 7:17 pm

Dyn/Mob done
26 kgs on the press
A1) couldnt hold more than a few secs.. these were especially tough today ..LOL
2) N2W: I have such a hard times with these I can walk towards the wall but from facing the wall I mentally struggle and fall… LOL
3) 8sets x3 rps
B) 12setsx230lbs
C) 1) 322, 2) 413, 3) 250,4)258
scaled to 85, I just cant snatch 95 lbs . 🙁

Couldnt do the optional work : had to run out 🙁 will make it up

Nichole D
Nichole D
January 26, 2017 9:56 am
Reply to  Lise Demetrio

Remember the second session is optional so if you don’t get to it, no sweat!

Lise Demetrio
Lise Demetrio
January 26, 2017 8:22 pm
Reply to  Nichole D

Coach Nicole..thank you! I do put pressure on myself sometimes… LOL I apreciate it.. thanks again- you do so much for us! ! XOXO

Gary Robinson
Gary Robinson
January 25, 2017 6:55 pm

A. Do not have HS Modified with Wall Walks
B. 275# Done
C. 105# 1:48 2:12 2:28 3:18, Fell out of OHS on the last round…Squats still favoring my good limb.
No optional workout

Amazing times tonight from some of you…I know I am 55, but looking at some of this group, I feel like the slow kid that just got accidentally put in the AP Class. LOL

Nichole D
Nichole D
January 26, 2017 9:56 am
Reply to  Gary Robinson

lol not at all Gary! So happy to have you on board!

Beth Bennett
Beth Bennett
January 25, 2017 5:38 pm

A. 5 reps/minute
B. 220#
C. 2:20, 2:05, 2:15, 1:54

This was a great training day for me! Last time we had a metcon with 105# snatches I scaled the weight but today I was able to hit 105# consistently. The first three rounds I stepped down on the box jump overs but I jumped down on the last round.

Nichole D
Nichole D
January 26, 2017 9:57 am
Reply to  Beth Bennett

WAHOO!! Major improvements Beth – that is great to hear!

Art Erickson (49/6'/190/SWest)
Art Erickson (49/6'/190/SWest)
January 25, 2017 5:37 pm

Mob Done
A. EMOMS done
SHSPU 6 per min
B. DL @315
C. 1:32/1:31/1:34/1:43 @ 155
Op Session
A. 150# Sandbag
B. Done

Cheryl Brost
Cheryl Brost
January 25, 2017 5:18 pm

Sore and achy shoulders today
Mobility done
A. These were hard…first time I’ve done the eight minute EMOM since I had been traveling the two weeks prior.
9/9/9/9/8/7/7/5 = 63 total
B. 295# all sets
C. 1:22, 1:16, 1:14, 1:22 (subbed out box jump overs with ghd sit-ups…battling some plantar fasciitis)
Optional:
A. 3 min max calories AirDyne: 53
B. Accessories done: 35# DBs

Nichole D
Nichole D
January 26, 2017 9:57 am
Reply to  Cheryl Brost

Take care of those shoulders Cheryl – how are they feeling today?

Cheryl Brost Hawaii 45-49
Cheryl Brost Hawaii 45-49
January 26, 2017 10:52 am
Reply to  Nichole D

Left shoulder is my troublesome shoulder but both were achy yesterday. I think a lot of the soreness was from the ring dips monday and then compounded with Tuesday’s training. The right one feels better today and the left is still sore. Will spend some time rolling out and stretching the pecs today…think that’s a lot of it! Thanks

Perry Siplon (51 5'9" 161)
Perry Siplon (51 5'9" 161)
January 25, 2017 4:59 pm

A. HS drills, walks instead of wall walk outs, EMOM 8×5 sHSPU
B. 365
C. 1:55/1:47/1:49/1:46 at 135
D. db Z press w/45s

Nichole D
Nichole D
January 25, 2017 5:06 pm

Nice work on part C Perry!

Perry Siplon (51 5'9" 161)
Perry Siplon (51 5'9" 161)
January 25, 2017 5:50 pm
Reply to  Nichole D

Thanks Nichole! OHS are much improved over last year.

Albert Police 49 (5'4"/167lbs)
Albert Police 49 (5'4"/167lbs)
January 25, 2017 4:59 pm

A. 16/16/16/16/14/11/10/8
B.315 (70%) building slowly
C. 1:25/1:20/1:22/1:20 @ 135 step overs take forever but not jumping for a couple more weeks

Optional – subbed 3 min max Cals on schwinn 65 Cals

B. Done w 50 dbs

Nichole D
Nichole D
January 25, 2017 5:06 pm

Still blazing fast times Al!

Cheryl Brost
Cheryl Brost
January 25, 2017 7:07 pm
Reply to  Nichole D

Super fast even with step overs! Beast!

Albert Police 49 (5'4"/167lbs)
Albert Police 49 (5'4"/167lbs)
January 25, 2017 7:28 pm
Reply to  Cheryl Brost

Well thanks, partner

Albert Police 49 (5'4"/167lbs)
Albert Police 49 (5'4"/167lbs)
January 25, 2017 7:27 pm
Reply to  Nichole D

Thx! I’m stoked because I got 6 more cals on that shitty bike than the last two weeks.

Brian Wolfe
Brian Wolfe
January 25, 2017 4:37 pm

A done. Still working on how
B. 12@355 good weight got a little tight
C. 1:42,1:46,1:40 @135 went light to save back .

Jeff Alan Dempsey
Jeff Alan Dempsey
January 25, 2017 3:28 pm

Mobility done
A. Hold is no problem
Coming off wall ok but still not comfortable
Strict handstand 10/10/10/10/10/9/9/8
B. 315# for 10 sets then 335 last 2 sets need to work on my weakness.
C. 1:16/1:47/1:21 only 3 sets got a headache so stopped.

Matt Beals (6'1", 200, 50)
Matt Beals (6'1", 200, 50)
January 25, 2017 3:10 pm

First of all here is Pic of neck and the 30+ stitches from jousting with Dan “Nitro” Clark…so didn’t want to get upsidedown or let bar touch shoulders. ..
A. EMOM 12 1 x snatch 175#
B. DL EMOM 12 335#
C. 1:15, 1:14, 1:20, 1:28

Nichole D
Nichole D
January 25, 2017 5:07 pm

Oh my gosh Matt, what happened??

Matt Beals (6'1", 200, 50)
Matt Beals (6'1", 200, 50)
January 26, 2017 12:05 am
Reply to  Nichole D

Skin cancer cut out…

Nichole D
Nichole D
January 26, 2017 9:55 am

Oh bummer Matt! Hope the recovery goes well

Cheryl Brost
Cheryl Brost
January 25, 2017 7:08 pm

Now you know not to pick a fight with Nitro! ?

Matt Beals (6'1", 200, 50)
Matt Beals (6'1", 200, 50)
January 25, 2017 3:06 pm

comment image

Albert Police 49 (5'4"/167lbs)
Albert Police 49 (5'4"/167lbs)
January 25, 2017 3:24 pm

What happened here?

Pete Mongeau
Pete Mongeau
January 25, 2017 4:18 pm

Ouch

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