June 13, 2017 – Masters Off-Season Program

Dynamic Mobility & Activation
Three sets of:
Rocking Box Bridge x 5-8 pulses
Rest as needed

and then . . .

Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction

and then . . .

One set of:
Racked KB Lat Stretch x 60 seconds

A.
Two sets of:
Wall-Facing Split Handstand Hold

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x 45 seconds

followed by …

Four sets of:
Handstand Walk (or walk with assistance) x 25′ (work on perfect mechanics)
55-59: 15′
60+: 10′

B.
Every 2 minutes, for 20 minutes, complete:
Clean x 1 rep

Build over the course of the 10 sets to a heavy, if not 1-rm, clean

C.
For time:
100 Calories

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Pierre-Paul Seguin
Pierre-Paul Seguin
June 14, 2017 12:10 pm

DMA – Done
A. Done
B. 255. Felt good. Not a PR but heaviest I’ve cleaned since I herniated a disk in my neck 2 yrs ago so I’m happy with it.
C. 5:04 happy with the pace but probably could have sucked it up and picked up my intensity a little sooner at the end.

Laura MacDonald 45-49
Laura MacDonald 45-49
June 14, 2017 7:28 am

A. Handstand section not done–no partner but will add in another day
B. Up to 140#, 10 # off best. Still scared to push knee further, had a hard landing at 130
C. Bike screen not working, row instead 7:17

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 14, 2017 7:56 am

Solid work on the cleans Laura – so happy to see your knee doing better!

Ben Kennedy (35-39) Male
Ben Kennedy (35-39) Male
June 14, 2017 12:16 am

A. 4 sets: Handstand march against wall x 30 reps
B. 90kg (no bumper plates)
C. 5:59 – went out way too hot!

Jason O. (40)
Jason O. (40)
June 13, 2017 11:08 pm

DMA
A. Done; becoming more consistent at hitting the 15-20 ft range unbroken
B. 120/130/140/150/160/170/180/190/
200/ and PR at 210
C. Row for 100 cal: 3:56
For the future if I row instead of assault bike how many cal should I have done? Or is it the same. Thanks

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 14, 2017 7:57 am
Reply to  Jason O. (40)

Congrats on the PR Jason!!!!

Yep, just row the same amount of calories!

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
June 13, 2017 9:53 pm

Cleans up to 225
Airdyne 150 calories 10:34

Jason Bennett (38 /5'8 195lb)
Jason Bennett (38 /5'8 195lb)
June 13, 2017 8:05 pm

A. Completed
B. 255lb
C. 9:15 AB

Alvaro - Costa Rica (35-39)
Alvaro - Costa Rica (35-39)
June 13, 2017 7:54 pm

DM&A = Done

A. Done
B.135 – 165 – 185 – 205 – 225 – 245 – 265 – 285 – 305 – 315 (10# PR)
C. 4:46 (:29 improvement)

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 14, 2017 7:57 am

SOLID DAY! Congrats on that big PR and on the 29 sec improvement!

Kristian WarChild Moorman
Kristian WarChild Moorman
June 13, 2017 6:46 pm

A. Nope
B. 265lbs
C. 100cal 4:51

Jay Werstler
Jay Werstler
June 13, 2017 6:10 pm

A. 4 sets 25′ ub
B. Up to 245
C. 5:41

Jay Gondek
Jay Gondek
June 13, 2017 5:06 pm

DM&A done
A: worked on walking towards the wall at home. Still working on HSWalk
B: 210 5 lb PR. Not my max. Yes!!
C: Swimming. Fast 50’s fly,back , breast&Free. Meet on Sat. Grrrrrrrr

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:20 pm
Reply to  Jay Gondek

Awesome job Jay – congrats!!!

Steven White M 55 5'10
Steven White M 55 5'10
June 13, 2017 4:39 pm

DM&A- done
A.) Done
B.) 115-135-145-155-165-175-180 missed 185
C) 8;00 could have finished better. 1st time to bike 100 cal for time.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:21 pm

It takes a little practice with pacing for 100 calories!

Perry Siplon (52/5'9"/161)
Perry Siplon (52/5'9"/161)
June 13, 2017 4:38 pm

A. HS walks UB
B. Up to 225
C. 6:19 vs. 7:29 on 5/2

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:21 pm

MAJOR improvement – awesome Perry!

Perry Siplon (52/5'9"/161)
Perry Siplon (52/5'9"/161)
June 13, 2017 5:49 pm

Thanks Nichole!

Julie Beaumont
Julie Beaumont
June 13, 2017 4:05 pm

A. came close to doing a few HSW sets unbroken, felt great today B. Up to 73kg, failed 75kg, pinned in the squat. I think 73kg might be the most I have done without knee sleeves and belt so we’ll call that progress 🙂 One day I will outsquat my power clean 😉 C. 8:03 (:22 sec PR) – not sure how I managed to PR this, this is exactly how things went down: had as an objective to maintain 60-62 RPM in order to beat previous time. By 60 calories I was dying and feeling awful and on the… Read more »

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:22 pm
Reply to  Julie Beaumont

Wow – great job on the assault bike, even with stopping! We can manage so much by our mindset – great job continuing to push!!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 6:05 pm
Reply to  Julie Beaumont

@Travis Ewart

Travis Ewart
Travis Ewart
June 13, 2017 6:14 pm
Reply to  Julie Beaumont

@juliebeaumont:disqus I’m under the impression that these are C2B, correct? Either way, your timing looks really good. If these are in fact C2B I cannot tell if you’re touching the bar. If you are having trouble touching your chest to the bar then I’d like you to try placing your hands one hand-width further apart. Our ability to pull hard enough on the bar has a lot to do with our mobility in that position. If your hands are placed at regular Strict Pull-Up width then you may have your lats and scaps fully engaged and retracted with little to… Read more »

Julie Beaumont
Julie Beaumont
June 14, 2017 1:46 am
Reply to  Travis Ewart

I wish they were CTB! Not even close 🙁 Thanks for the feedback, will try wider hand width and maybe one day the CTB will happen too. Glad my timing is getting there.

Miki Shelton, F/49
Miki Shelton, F/49
June 13, 2017 3:06 pm

DMA, then I had: A. 1 power clean, 1 hang power clean, 1 squat clean. 7 sets building. B1. 100′ kb waiter’s carry B2. dual kb bent over row x 10 B3. dual kb press x 10 4 rounds C. 500m row x5, rest 1:45 between. stay within :03 of each A. built up to 135. had planned for 145, but had to hit 135 2x due to missed hang pc. I was trying with a belt, but I don’t usually clean with a belt. When I took the belt off, I made the lift. LOL. 🙂 B1. used 53#… Read more »

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:24 pm

Good job today!! The more you practice the rowing technique work, the more you will notice yourself holding that faster pace!

Miki Shelton, F/49
Miki Shelton, F/49
June 13, 2017 5:25 pm

Thanks, Nichole! And welcome back! 🙂

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:25 pm

Thank you!!

Pierre-Paul Seguin
Pierre-Paul Seguin
June 13, 2017 2:50 pm

Pete 38/5’8/176

Hey all, first time posting. Been following for about 6 weeks or since the beginning of this post season training. I was a week behind but was starting to feel tight and a bit beat up so I decided skip the last week of the cycle and catch up to everyone. Still a day behind though

A1. 135/145/155
A2. Stuck to 155#. Shoulders feeling tight today.
A3. 205/215/225
B. 355
C. Dips 10/9/9 pull-ups 3×30# hip extensions x 10

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:24 pm

Happy to have you posting and good work listening to your body!

Lise Demetrio
Lise Demetrio
June 13, 2017 1:17 pm

dyn/mob: partially, I did do : 3sets Rocking bridges x 5 rprs these are tough but I LOVE them Bnd Pec stretch x 3sets x 60 sec I forgot to do the Monster walks 🙁 Missed Bar muscle up work : 1 for 3 mins: 5 rps jump to hollow 10 sec for 2 min: 12set target tap swing 30 sec for 5 mins: 5 sets, bar jump to support x 10 rps elbow drops x 8 rps 30 sec for 4 min: 4 sets 5 rps air chair A1). wall facing split HS holds x 45 seconds -accumulative 🙁… Read more »

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:24 pm
Reply to  Lise Demetrio

Oh no – what happened to the hamstring? Is it feeling any better now?

Lise Demetrio
Lise Demetrio
June 14, 2017 1:27 am

Nicole:
hope your well.. I cant explain it it didn’t feel like a pop or anything which is good but it felt like something ‘curl” or slide over and then there was pain. I have an ace bandage around d it .. it hurts a bit during certain movements I don’t think I did anything serious ..well I hope not.. I might rest it today. Hope I can get back tom! 🙂 thank you!! XO

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 14, 2017 7:59 am
Reply to  Lise Demetrio

Yeah rest it today since we have deadlifts! You could jerk if it doesn’t bother it, skip the deadlifts, and then do pull-ups + assault bike x 20 cals instead of running

Lise Demetrio
Lise Demetrio
June 14, 2017 3:38 pm

Nicole:

Im sorry. I didn’t see this on time.. darn it ..wouldve been helpful. ..lll keep this mind for next time! 🙂 thanks so much!

Chris Fulton, 51 5'7" 153lbs
Chris Fulton, 51 5'7" 153lbs
June 13, 2017 11:32 am

DM&A DONE
A. Done, had one 25′ set UB, rest were a couple attempts
B. Dealing with a sore wrist, so was only able to get 165#, max is #205. Working on hook grip.
C. 6:11, last time did 7:09.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:24 pm

MAJOR improvement!

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
June 13, 2017 10:48 am

Hi Nichole,
If we are doing it on an Airdyne bike, do you still want 100 Cal’s?

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:25 pm

Sorry Ed – for some reason this wasn’t allowing me to post until now! If you haven’t done it yet then you can do 150 cals instead of 100!

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
June 13, 2017 6:13 pm

Yikes! Unfortunately haven’t done it yet! Be careful what you ask for!

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
June 13, 2017 9:54 pm

Airdyne 150 calories 10:34

Doug Wohlstein
Doug Wohlstein
June 13, 2017 9:04 am

All done still can’t handstand walk.
Set PR on cleans last week at 200 failed at 200 a day but 195 went up nice and easy.
100 call in 5.40 (pr) cut 1.10 off from my last time. Granted last time was the 1st time ever doing 100 cals on bike.
Real happy how east 195 went up and with my AB TIME

Nichole Kribs-DeHart
Nichole Kribs-DeHart
June 13, 2017 5:25 pm
Reply to  Doug Wohlstein

Nice improvement on the bike Doug!!

Doug Wohlstein
Doug Wohlstein
June 13, 2017 5:42 pm

Thanks

Dawn South/45
Dawn South/45
June 13, 2017 9:02 am

Mobility done
A) 3 Handstand walks with spotter
B) 100, 105, 115, 125, 130, 135, 140, 145, 150, 155
C) 12:38 on bike. OMG! My quads were shot

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