# Tuesday · 06.28.16

**Masters’ Mindset**

Conditioning Tuesdays. Steer clear of the shoulder intensive work today – tomorrow we are back at our Olympic cycle.

**Mobility**

Hamstring mash with lacrosse ball (1:00 each hamstring)Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch - 1:00 each side

Couch Stretch - 1:00 each side

**Activation**

Tempo Row3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.After each round, complete (not for time)

5 Slow Dowel Good Mornings

5 Slow Dowel Back Squats

5 Walkouts*

5 Spidermans each leg

*Walkout:Sumo style base to start (wide feet). Aiming to keep your back as flat as you can, bring your hands down to the floor in front of you and slowly palm your way to a pushup position. Get one pushup, and then palm you way backwards back to your full standing position. The more narrow the feet, the more aggressive the stretch is on the hamstrings.

# Click for Ages 40-44, 45-49

## 2016 Games Athletes

## 1) Conditioning

21 – 15 – 9:

Deadlifts (275/185)

Box Jumps (30”/24”)

Choose a deadlift weight that you could do 21 straight with (if you absolutely had to), but 30 is out of reach.

Strategy - Consistent chunks on the deadlifts, and a controlled pace on the box jumps.

On paper, it can be difficult to see – but these two movements impact each other greatly as they both demand much from your posterior chain. Despite it being a 21-15-9, a pacing strategy is important here to find your best time today.

On the deadlifts – we want to push here with consistent sets. Unless we are a very strong deadlifter for repetitions, we want to consider breaking up these sets, from the beginning 21. A technique that can be applied is looking at the total repetition count. There are 45 deadlifts in this workout. If it were 45 deadlifts for time, how would you approach can be a jump off point for thought. Consistency is the thought. 7-7-7 on the set of 21’s is challenging, but sustainable to the point where we are not at failure at that 21st repetition.

On the box jumps, focus on a smooth, controlled pace. These should not be rushed, and are rather methodical. Box jumps are a movement that’s relatively easy to speed through, but come at the expense of your next set if not paced well. And in this couplet, the 15’s is the most important set of them all. Hold back on the throttle a touch on the box jumps to ensure a quick transition to that first deadlift.

Once you’re at the 9’s, time to push with what’s left.

Key mention – before every box jump set, give yourself a brief pause to recover and a compose for a jump. The deadlift is a very taxing movement on the same muscle groups required to explosively jump. Expect your jumping power to be greatly diminished, and over jump that first repetition.

## 2) Conditioning

3 Rounds:

50 Meter Prowler Push

75 Double-Unders

15 Calorie Assault Bike

Round One – Prowler loaded with bodyweight

Round Two – Prowler loaded with half bodyweight

Round Three – Prowler empty

## 3) Midline

Not For Time:

40 GHD Sit-Ups

40 Hip Extensions

20 GHD Sit-Ups

20 Hip Extensions

## 2017 Qualifier/Open Athletes

## 1) Conditioning

21 – 15 – 9:

Deadlifts (275/185)

Box Jumps (30”/24”)

Choose a deadlift weight that you could do 21 straight with (if you absolutely had to), but 30 is out of reach.

Strategy - Consistent chunks on the deadlifts, and a controlled pace on the box jumps.

On paper, it can be difficult to see – but these two movements impact each other greatly as they both demand much from your posterior chain. Despite it being a 21-15-9, a pacing strategy is important here to find your best time today.

On the deadlifts – we want to push here with consistent sets. Unless we are a very strong deadlifter for repetitions, we want to consider breaking up these sets, from the beginning 21. A technique that can be applied is looking at the total repetition count. There are 45 deadlifts in this workout. If it were 45 deadlifts for time, how would you approach can be a jump off point for thought. Consistency is the thought. 7-7-7 on the set of 21’s is challenging, but sustainable to the point where we are not at failure at that 21st repetition.

On the box jumps, focus on a smooth, controlled pace. These should not be rushed, and are rather methodical. Box jumps are a movement that’s relatively easy to speed through, but come at the expense of your next set if not paced well. And in this couplet, the 15’s is the most important set of them all. Hold back on the throttle a touch on the box jumps to ensure a quick transition to that first deadlift.

Once you’re at the 9’s, time to push with what’s left.

Key mention – before every box jump set, give yourself a brief pause to recover and a compose for a jump. The deadlift is a very taxing movement on the same muscle groups required to explosively jump. Expect your jumping power to be greatly diminished, and over jump that first repetition.

## 2) Conditioning

3 Rounds, changing stations every 2:00

Minutes 1-2 – 30/20 Calorie Row

Minutes 3-4 – 100 Double-Unders

Minutes 5-6 – 25 GHD Sit-Ups

# Click for Ages 50-54

## 2016 Games Athletes

## 1) Conditioning

21 – 15 – 9:

Deadlifts (275/185)

Box Jumps (30”/24”)

Choose a deadlift weight that you could do 21 straight with (if you absolutely had to), but 30 is out of reach.

Strategy - Consistent chunks on the deadlifts, and a controlled pace on the box jumps.

On paper, it can be difficult to see – but these two movements impact each other greatly as they both demand much from your posterior chain. Despite it being a 21-15-9, a pacing strategy is important here to find your best time today.

On the deadlifts – we want to push here with consistent sets. Unless we are a very strong deadlifter for repetitions, we want to consider breaking up these sets, from the beginning 21. A technique that can be applied is looking at the total repetition count. There are 45 deadlifts in this workout. If it were 45 deadlifts for time, how would you approach can be a jump off point for thought. Consistency is the thought. 7-7-7 on the set of 21’s is challenging, but sustainable to the point where we are not at failure at that 21st repetition.

On the box jumps, focus on a smooth, controlled pace. These should not be rushed, and are rather methodical. Box jumps are a movement that’s relatively easy to speed through, but come at the expense of your next set if not paced well. And in this couplet, the 15’s is the most important set of them all. Hold back on the throttle a touch on the box jumps to ensure a quick transition to that first deadlift.

Once you’re at the 9’s, time to push with what’s left.

Key mention – before every box jump set, give yourself a brief pause to recover and a compose for a jump. The deadlift is a very taxing movement on the same muscle groups required to explosively jump. Expect your jumping power to be greatly diminished, and over jump that first repetition.

## 2) Conditioning

3 Rounds:

50 Meter Prowler Push

75 Double-Unders

15 Calorie Assault Bike

Round One – Prowler loaded with bodyweight

Round Two – Prowler loaded with half bodyweight

Round Three – Prowler empty

## 3) Midline

Not For Time:

40 GHD Sit-Ups

40 Hip Extensions

20 GHD Sit-Ups

20 Hip Extensions

## 2017 Qualifier/Open Athletes

## 1) Conditioning

21 – 15 – 9:

Deadlifts (245/165)

Box Jumps (24"/20")

Strategy - Consistent chunks on the deadlifts, and a controlled pace on the box jumps.

Once you’re at the 9’s, time to push with what’s left.

## 2) Conditioning

3 Rounds, changing stations every 2:00

Minutes 1-2 – 30/20 Calorie Row

Minutes 3-4 – 100 Double-Unders

Minutes 5-6 – 25 GHD Sit-Ups

# Click for Ages 55-59

## 2016 Games Athletes

## 1) Conditioning

21 – 15 – 9:

Deadlifts (245/165)

Box Jumps (24"/20")

Strategy - Consistent chunks on the deadlifts, and a controlled pace on the box jumps.

Once you’re at the 9’s, time to push with what’s left.

## 2) Conditioning

3 Rounds:

50 Meter Prowler Push

75 Double-Unders

15 Calorie Assault Bike

Round One – Prowler loaded with bodyweight

Round Two – Prowler loaded with half bodyweight

Round Three – Prowler empty

## 3) Midline

Not For Time:

40 GHD Sit-Ups

40 Hip Extensions

20 GHD Sit-Ups

20 Hip Extensions

## 2017 Qualifier/Open Athletes

## 1) Conditioning

21 – 15 – 9:

Deadlifts (225/155)

Box Jumps (24"/20")

Strategy - Consistent chunks on the deadlifts, and a controlled pace on the box jumps.

Once you’re at the 9’s, time to push with what’s left.

## 2) Conditioning

3 Rounds, changing stations every 2:00

Minutes 1-2 – 30/20 Calorie Row

Minutes 3-4 – 100 Double-Unders

Minutes 5-6 – 25 GHD Sit-Ups

# Click for Ages 60+

## 2016 Games Athletes

## 1) Conditioning

21 – 15 – 9:

Deadlifts (205/145)

Box Jumps (24"/20")

Strategy - Consistent chunks on the deadlifts, and a controlled pace on the box jumps.

Once you’re at the 9’s, time to push with what’s left.

## 2) Conditioning

3 Rounds:

50 Meter Prowler Push

75 Double-Unders

15 Calorie Assault Bike

Round Two – Prowler loaded with half bodyweight

Round Three – Prowler empty

## 3) Midline

Not For Time:

40 GHD Sit-Ups

40 Hip Extensions

20 GHD Sit-Ups

20 Hip Extensions

## 2017 Qualifier/Open Athletes

## 1) Conditioning

21 – 15 – 9:

Deadlifts (185/135)

Box Jumps (24"/20")

Strategy - Consistent chunks on the deadlifts, and a controlled pace on the box jumps.

Once you’re at the 9’s, time to push with what’s left.

## 2) Conditioning

3 Rounds, changing stations every 2:00

Minutes 1-2 – 25/15 Calorie Row

Minutes 3-4 – 75 Double-Unders

Minutes 5-6 – 20 GHD Sit-Ups