Wednesday · 08.03.16

Masters’ Mindset

Testing Day.
Over the recent weeks, we have been working through an On The Minute progression for the Snatch + Clean and Jerk. Today, we establish a new single for each.

Now here's the deal - we are striving for a heavy single.
This may be a personal record, or it may not. Listen to your body, and know if it's today to push.
We are in the very beginning of the 2017 season - we have a ways to go before that first Open workout. Up until that opening competition day in February, we are to solely focus on one thing - making *today* a masterpiece. Our actions today must make tomorrow better.

Last note - If we find a new personal best, leave it there for the day. Don't be greedy, and go until we fail. Coach Burgener said it best... "Leave the gym happy." 


Thoracic Foam Rolling - 1:00 each side
Spend time mashing out your upper back to improve your front rack and overhead position. There is a decent amount of time with the bar on the shoulders in today's programming.

Banded Shoulder Distraction - 1:00 each side

Lower Low (Calf + Achilles) Foam Rolling – 1:00 each side
We demanded some good work from our lower legs last week – spend the time freeing up the muscle of scar tissue and adhesions.

Dorsi-Flexion (Ankle Flexibility) – 1:00
Place an empty barbell on top of your knees as you hold the bottom of an air squat. The barbell will help push your knees forward over your toes, stretching the calf, Achilles, and ankles. Heels must stay down the whole time. This will help improve out bottom position on our snatches and cleans today. As you sit in the bottom of this squat, with hands on the bar as it rests on your knees, visualize yourself receiving the snatch and clean in this position. Torso upright, knees out, heels down. 


30 seconds Active Spidermans
2 Rounds:
5 Walkout Pushups, 10 Air Squats, 15 Calorie Row
30 second Static Spiderman each side

Chad Vaughn Modified Olympic Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Romanian Deadlifts
5 Front Squats

Skills + Primer

Alternating OTM x 8 (done with an empty barbell)
Even Minutes - 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch
Odd Minutes - 1 Front Squat + 1 Tall Clean (knees extended, shrug drop) + 1 Split Jerk

Click for All Age Groups

2017 Qualifier/Open Athletes

1) Snatch

With a 20:00 Running Clock, establish a Heavy Single for the Day.
No more than (3) Misses when above 85%.

2) Clean and Jerk

With a 20:00 Running Clock, establish a Heavy Single for the Day.
No more than (3) Misses when above 85%.

3) Conditioning

Assault or Schwinn Bike
3 Rounds:
90s on, 90s off
60s on, 60s off
30s on, 30s off
Rest 2:00 between rounds

Aim to increase your speed as the time domain shortens per round. Across all three rounds, aim for consistent calories. Score is total calories across all three rounds. If you do not have access to a bike, use a rower for calories.

4) Bulletproofing

Deadhang Pull-Up bar hold - Accumulate 90 seconds (take as many sets as needed)
Couch Stretch - 2:00 each side