September 27, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Spend 5-8 minutes rolling out your Quads and IT Bands

and then …

Two sets of:
Bird Dogs x 8-10 reps
Deep Squat Progression x 5 reps

and then …

Two sets of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Ankle Pulse x 8-10 reps per leg

Back Squat
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 5 reps @ 70% of 1-RM
Set 3 – 5 reps @ 75% of 1-RM
Set 4 – 5 reps @ 75% of 1-RM
Rest 2-3 minutes between sets

Short Conditioning

For time:
30 Man-Makers

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

35-49: 50/35 lbs
50+: 35/20 lbs

Deadlift Endurance Finisher
35-54:

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15 Deadlifts (225/155 lbs)
Rest 30 seconds
15 Deadlifts (225/155 lbs)

55+:

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15 Deadlifts (185/125 lbs)
Rest 30 seconds
15 Deadlifts (185/125 lbs)

Goal is to be unbroken.

Optional Row Session
Every 4 minutes, for 24 minutes (6 sets) for times:
Row 500 Meters

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Brigham Abbott
Brigham Abbott
September 30, 2019 8:34 am

Mixed it up a little. Still coming back so trying to build back some strength.
BS: 300×5, 320×3, 340×1, 320×5, 340×3, 360×2.
Last Friday WOD; 15 SHSPU, 30 Thrusters @ 95, 15 SHSPU: 3:58. UB, UB, 7/4/4.
Row: 1:44.7,1:44.5,1:44.2,1:43.8,1:43.4,1:43.1.

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
September 28, 2019 10:48 pm

Training outside ( in Moscow + 8)
1. Warm up and Gymnastic program 30 min
2. Back squat- skip ( still have a little pain in leg)
3. 30 tire flips (heavy) + burpees over the tire 5:54
4. Deadlift 80 kg
30 reps – 30 sec rest – 30 reps
5. Optional Run Session
Every 4 minutes, for 24 minutes (6 sets) for times:
Run 400 m 1:28/1:27/1:27/1:28/1:28/1:27

Marie Martensson
Marie Martensson
September 28, 2019 2:22 am

DMAW done
Back squats: Built from 55 to 68 kg. Felt good!
Man-makers: 9:40 min. Heavy!! 10/5/5/5/5
Deadlift: 26 sec and 34 sec. Unbroken at least.
Row session: 2:01/2:01/2:01/2:00/2:01/2:01. Felt awful but happy with the result and consistency!

Litsa Olsson
Litsa Olsson
September 27, 2019 8:15 pm

Back squats worked to 225
Manmakers 4:47
Deallifts 17/17
Had oly meet 2weeks ago and cf comp this past week end so training has been off.Hurt heel a bit but recovering. Back to work!!! ?

Laura MacDonald
Laura MacDonald
September 27, 2019 7:57 pm

Front squats x 2 with no tempo up to 155 (from the other day)
Man makers: 11:12 very slow—row part the worst (35#)
DL 25 sec/25 sec

David Masso
David Masso
September 27, 2019 7:23 pm

Dmaw done

Squats
135, 185, 225, 275

Man makers 6:32

Didn’t do dl and optional. There was battle of the sexes in the box.

Brent Maier
Brent Maier
September 27, 2019 5:26 pm

bs: 320
Mm: 6:34
dl: done

RICHARD BAGLEY
RICHARD BAGLEY
September 27, 2019 3:48 pm

DMA
BS X 5 = 255, 295, 315, 315
30 MAN MAKERS = 9:20
225 DL 29SEC. 30 SEC R 30 SEC. LAST 15, ALL UB
2 RDS ROWING DONE

Gerald Smith
Gerald Smith
September 27, 2019 2:36 pm

Back squats 225,250,275,

Manmakers 6:39
Deadlifts 19 seconds and 19 seconds

Vivian Mao
Vivian Mao
September 27, 2019 12:45 pm

DMA done
A. Skipped BS. Short on time
B. Manmakers @35# in 12:38. Knew this wouldn’t be short.
C. DL in 1:22 (both UB in 26s)

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 27, 2019 9:28 am

DMAWU) done
Back Squat) 5’s @ 213,249,266,266#
“Short” Condo) 13:49 (not short 🙁 )
DL) 1:27 UB (22 sec, 30 sec rest, 35 sec)

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 27, 2019 3:04 pm
Reply to  Nichole DeHart

Overall fatigue, but particularly shoulders – supporting the rows then fighting for good position on push press.

Marie Martensson
Marie Martensson
September 27, 2019 8:52 am

Recovery day so I did the run session from yesterday. I was pretty sore in my thighs so slow and comfortable pace, maybe not so comfortable at the end though ?‍♀️
Total distance 5.44 km in 35:34 min

Andrea Moon
Andrea Moon
September 27, 2019 4:23 am

Back squat 80,95,100,100. They felt really good. Going down low. I can tell I am getting stronger because I am going to bottom of squat
Manmakers 20 lbs 8:59
Completed dead lift 125 lbs. dropped each time since my max dead last ft is 145
Have a great day

Andrea Moon
Andrea Moon
September 27, 2019 8:56 am
Reply to  Nichole DeHart

Thank you

Tom Ring
Tom Ring
September 27, 2019 3:47 am

A. Stayed lighter
185/210/230/245 last one felt good
B. Changed did 3 rds for time of
30′ oh walking lunge rt hand 30′ ft Lt
30 DU’s
4:09
C. Deadlifts but did 55+ weight
1:17
D. 3x
15 GHD sit ups
10 alt db curls

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