Masters strategies are all live. Man, that took a little while.
The old folks basically killed my camp posting spree, so I’ll be making a special rest day post to get those added tomorrow.
Enjoy your exercising weekend, fellow oldies. Remember, don’t break a hip.
Outlaw Way Strategy & Tips – All Masters Events-
Event 1:
Event 2:
Event 3:
Event 4:
WOD 150425:
BBG
1) 5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed
2) 5X3 Paused Clean (3 count pause @ knee) – work to a max triple for the day, rest as needed
Strength/Skill
1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.
1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.
Conditioning
5X400m Run
Build speed rounds 1-3 to a all out sprint for rounds 4&5. Rest 1:2 each round.
On the pause snatch & clean does it have to be T&G or can you drop each rep?
For me, unless he explicitly says “UB” or “T&G,” then I drop and quick reset.
Thanks man!
I forgot, is Rest 1:2 rest half as long as the work or twice as long?
Work:rest
M/49/155
I did Masters Qualifier workout #2 today: 1rm snatch and got 190, which is a 10lb PR.
Awesome work!
PR City!!
BBG
1) 155 to early in the morning to drop weights in the gym at the station so just worked on my speed and keeping my head forward on my pull.
2) skipped
Strength/Skill
1a) up to 155
1b) done
24 / m / 200 ( mid atlantic )
IG : essig14
Can’t believe it but I felt good today. No soreness from hugging the floor yesterday.
Bbg:
1. 5×3 pause snatch
165 / 185 / 205 / 215 / 225
2. 5×3 pause cleans:
185 / 225 / 255 / 275 / 295x
Strength & skill:
1a) 5×3 jerk+jerk grip ohs
185 / 225 / 245 / 265 / 275
1b) all arch/hollow seta unbroken.
Conditioning :
Tomorrow. Gotta go to work
BBG:
1) 155 – 175 – 195(oxo) – 205(xox) – 185
***Pulls felt good; OH, not so much.
2) 185 – 205 – 225 – 245 – 260
Strength/Skill:
1a) 135 – 155 – 175 – 185(ooox) – 185
1b) Done.
Conditioning:
1:22.8 – 1:14.2 – 1:11.0 – 1:11.3
***Hamstring and Achilles tightened up during/after the 4th, so stopped there.
Peter Foster
32/M/175#/5’9″/East Region
IG: goalie858
BBG:
1) 135/145/155/165/170# (+10#)
2) 195/215/225/235/240# (oxoo) (+5#)
STRENGTH/SKILL:
1a) 165/175/185/200/210# (+5#)
1b) done all UB
COND:
Ran two rounds in like 1:30 and my knees just said no after yesterday and the work today. I’ll see how I feel tomorrow and give it a go again. #Fuckgettingold
BBG
1) 155, 165, 185, 205x, 200 match
– went way over 5 sets, was going to get 200 or more
2) 185, 205, 225, 235, 255 (2/3), 255 (+5)
Strength / skill
1a) 145, 155, 165, 185, 205(+5)
1b) done all UB
Conditioning
1:30
1:25
1:20
1:17
1:16
*about 1/3 of my 400 m course is covered in gravel, so it’s impossible to run my absolute fastest.
All BBG Done UB, working on that grip strength!
M/41/5’10″/175
BBG
1. 100, 110, 120, 130, 140
2. 140, 150, 160, 170, 180
S/S
Hollow/Arch holds only. 3 1/2 rounds.
Conditioning
3x400m 1:33, 1:27, 1:22
M/21/SoCal @shawn_hybr1d_bhatti
BBG
1) 150/160/170/180/185(oox)
2) 225/235/245/255/265
Strength/skill
1a) 205/215/225/235(ox)/225
1b) done
Also did 10×5 kipping HSPU plus a max set of 20 and 2×4 OHS @ 225 (need to work weaknesses)
COND
1:11/ 1:12/ 1:15/ 1:17/ 1:16
Hips were really tight and clearly didn’t pace this right. Wish it wasn’t windy and rainy too but w/e.
Domonic Ernesti
M/25/5’9″/200/North Central
IG: @mrernestiempire
BBG: 1) 135, 155, 175, 185, 195
2) 195, 205, 225 (BBG was done T&G, stopped after three sets of cleans)
S/S: 1a) 135, 155, 175, 185
1b) Done all UB *Only had time for four sets then had to leave.
Cond: DND
BBG
1) 195, 205×2 f-3rd
2) 245, 255f
Strength/Skill: this was terrible
1a) 155/165/175/185/195, had to move hands out for ohs
1b) done, eff that
Conditioning: 5X400m Run. 1:30, 1:25, 1:23, 1:23, 1:22. Well built speed, but wasn’t much left. sucked.
Build speed rounds 1-3 to a all out sprint for rounds 4&5. Rest 1:2 each round.
BBG
1) 115, 125(1)
2) 165
S/S
1a) 55,65,75,85
1b) done
Conditioning
DND
PM
BBG
135-155-175-185-205(00X)
185-205-225-235-245(00X)
Strength/Skill
185-225-245(000XX)-245(00000)
UB
AM
Conditioning
1 mile x3 @ 85%
6:02 / 6:12 / 6:07