Wednesday · 06.01.16

+ 40 - 54 AGE GROUPS

Masters’ Mindset

Today is the fifth week on our Power Clean and Power Snatch progression.

This week we will be matching last week's percentage. The goal today, is to move better.

These weights are becoming challenging, and the difference we need from last week to this is all about speed and technique. Same weights... but new speed. Move better today.


All Athletes

Pre-Conditioning

30 seconds Active Spidermans
2 Rounds: 5 Scap Retractions (on PU bar), 7 Pushups, 9 Sit-Ups
30 seconds Dive-Bombers
1 Round: 5 Strict Pull-Ups, 7 Pushups, 9 Sit-Ups
30 seconds Air Squats

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

Mobility

Pigeon Pose - 90 seconds each hip.

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

Front Rack Stretch - 2:00
Lay on your belly, arms out in front of and bent at 90 degrees.

Two goals:
1) Keep your elbows as close together as possible
2) Reach out in front of you distancing your elbows from your hips as far as possible

Stretches out the chest, shoulders and triceps, allowing a better front rack position.


2016 Games Masters

Barbell Conditioning

With a running clock:

Every Minute on the Minute x 9
1 Power Clean (75%)

Starting on the 12:00...

Every Minute on the Minute x 9
1 Power Snatch (75%)

Starting on the 25:00...

For Time:
4 Sets of 20 Unbroken Deadlifts (225/155)

We have reduced our lifting now to OTM work. Next week we will be jumping to a higher percentage, and the weights will become heavy. It is worth revisiting the purpose of this training.

In olympic lifting, we have three equal parts - Strength, Technique, and Speed.

Strength is ability to deadlift the bar off the ground, or to squat it up after receiving.

Technique is positions - how well can we move.
Speed is the ability to generate maximum velocity on the bar.

To develop maximum velocity, you need the right amount of loading.
Let's use a max distance throw as an example. You have three balls to choose from for your max distance throw... a wiffleball, a shotput, and a baseball.

The wiffleball would not be a good choice as you just simply can't get power into it. There's no feedback. The wiffleball is the empty barbell. Great for learning positions, but not for developing speed.

The shotput would not be the choice, because it moves too slow. We simply can't generate a lot of velocity on the throw because it's too heavy. The shotput is the 90%+ lift. A part of training without question, but not for developing speed.

The baseball is the correct choice. It weighs something, but it's just the right weight for us to put everything we have into it, and it soars with maximum velocity. This is the 60-75% loading. It allows us to train and develop the maximum speed and velocity we will greatly benefit from when developing our olympic lifts.

Running

7 Rounds:
100 Meter Hill Sprint

Rest as needed between efforts - make these all out bouts.
Less about time... all about effort. Build horsepower today.

Handstand Walking

Spend 10 minutes practicing Hand Stand Walking

We are backing off on volume this week. Even if you feel great, allow yourself the rest. We'll be picking back up full steam next week.


2017 Qualifier & 2017 Open Masters

Every Minute on the Minute x 9
1 Power Clean (75%)

Starting on the 12:00...

Every Minute on the Minute x 9
1 Power Snatch (75%)

Starting on the 25:00...

For Time:
4 Sets of 20 Unbroken Deadlifts (185/135)

We have reduced our lifting now to OTM work. Next week we will be jumping to a higher percentage, and the weights will become heavy. It is worth revisiting the purpose of this training.

In olympic lifting, we have three equal parts - Strength, Technique, and Speed.

Strength is ability to deadlift the bar off the ground, or to squat it up after receiving.

Technique is positions - how well can we move.

Speed is the ability to generate maximum velocity on the bar.

To develop maximum velocity, you need the right amount of loading.
Let's use a max distance throw as an example. You have three balls to choose from for your max distance throw... a wiffleball, a shotput, and a baseball.

The wiffleball would not be a good choice as you just simply can't get power into it. There's no feedback. The wiffleball is the empty barbell. Great for learning positions, but not for developing speed.

The shotput would not be the choice, because it moves too slow. We simply can't generate a lot of velocity on the throw because it's too heavy. The shotput is the 90%+ lift. A part of training without question, but not for developing speed.

The baseball is the correct choice. It weighs something, but it's just the right weight for us to put everything we have into it, and it soars with maximum velocity. This is the 60-75% loading. It allows us to train and develop the maximum speed and velocity we will greatly benefit from when developing our olympic lifts.

We are backing off this week. Even if you feel great, allow yourself the rest. We'll be picking back up full steam next week.

+ 55 - 59 AGE GROUP

Masters’ Mindset

Today is the fifth week on our Power Clean and Power Snatch progression.

This week we will be matching last week's percentage. The goal today, is to move better.

These weights are becoming challenging, and the difference we need from last week to this is all about speed and technique. Same weights... but new speed. Move better today.


All Athletes

Pre-Conditioning

30 seconds Active Spidermans

2 Rounds: 5 Scap Retractions (on PU bar), 7 Pushups, 9 Sit-Ups
30 seconds Dive-Bombers

1 Round: 5 Strict Pull-Ups, 7 Pushups, 9 Sit-Ups
30 seconds Air Squats

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

Mobility

Pigeon Pose - 90 seconds each hip.

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

Front Rack Stretch - 2:00
Lay on your belly, arms out in front of and bent at 90 degrees.

Two goals:
1) Keep your elbows as close together as possible
2) Reach out in front of you distancing your elbows from your hips as far as possible

Stretches out the chest, shoulders and triceps, allowing a better front rack position.


2016 Games Masters

Barbell Conditioning

With a running clock:

Every Minute on the Minute x 9
1 Power Clean (75%)

Starting on the 12:00...

Every Minute on the Minute x 9
1 Power Snatch (75%)

Starting on the 25:00...

For Time:
4 Sets of 20 Unbroken Deadlifts (185/135)

We have reduced our lifting now to OTM work. Next week we will be jumping to a higher percentage, and the weights will become heavy. It is worth revisiting the purpose of this training.

In olympic lifting, we have three equal parts - Strength, Technique, and Speed.

Strength is ability to deadlift the bar off the ground, or to squat it up after receiving.

Technique is positions - how well can we move.

Speed is the ability to generate maximum velocity on the bar.
To develop maximum velocity, you need the right amount of loading.
Let's use a max distance throw as an example. You have three balls to choose from for your max distance throw... a wiffleball, a shotput, and a baseball.

The wiffleball would not be a good choice as you just simply can't get power into it. There's no feedback. The wiffleball is the empty barbell. Great for learning positions, but not for developing speed.
The shotput would not be the choice, because it moves too slow. We simply can't generate a lot of velocity on the throw because it's too heavy. The shotput is the 90%+ lift. A part of training without question, but not for developing speed.

The baseball is the correct choice. It weighs something, but it's just the right weight for us to put everything we have into it, and it soars with maximum velocity. This is the 60-75% loading. It allows us to train and develop the maximum speed and velocity we will greatly benefit from when developing our olympic lifts.

Running

7 Rounds:
100 Meter Hill Sprint

Rest as needed between efforts - make these all out bouts.
Less about time... all about effort. Build horsepower today.

Handstand Walking

Spend 10 minutes practicing Hand Stand Walking

We are backing off on volume this week. Even if you feel great, allow yourself the rest. We'll be picking back up full steam next week.


2017 Qualifier & 2017 Open Masters

Every Minute on the Minute x 9
1 Power Clean (75%)

Starting on the 12:00...

Every Minute on the Minute x 9
1 Power Snatch (75%)

Starting on the 25:00...

For Time:
4 Sets of 20 Unbroken Deadlifts (185/135)

We have reduced our lifting now to OTM work. Next week we will be jumping to a higher percentage, and the weights will become heavy. It is worth revisiting the purpose of this training.

In olympic lifting, we have three equal parts - Strength, Technique, and Speed.

Strength is ability to deadlift the bar off the ground, or to squat it up after receiving.

Technique is positions - how well can we move.

Speed is the ability to generate maximum velocity on the bar.
To develop maximum velocity, you need the right amount of loading.
Let's use a max distance throw as an example. You have three balls to choose from for your max distance throw... a wiffleball, a shotput, and a baseball.

The wiffleball would not be a good choice as you just simply can't get power into it. There's no feedback. The wiffleball is the empty barbell. Great for learning positions, but not for developing speed.
The shotput would not be the choice, because it moves too slow. We simply can't generate a lot of velocity on the throw because it's too heavy. The shotput is the 90%+ lift. A part of training without question, but not for developing speed.

The baseball is the correct choice. It weighs something, but it's just the right weight for us to put everything we have into it, and it soars with maximum velocity. This is the 60-75% loading. It allows us to train and develop the maximum speed and velocity we will greatly benefit from when developing our olympic lifts.

We are backing off this week. Even if you feel great, allow yourself the rest. We'll be picking back up full steam next week.

+ 60+ AGE GROUP

Masters’ Mindset

Today is the fifth week on our Power Clean and Power Snatch progression.

This week we will be matching last week's percentage. The goal today, is to move better.

These weights are becoming challenging, and the difference we need from last week to this is all about speed and technique. Same weights... but new speed. Move better today.


All Athletes

Pre-Conditioning

30 seconds Active Spidermans

2 Rounds: 5 Scap Retractions (on PU bar), 7 Pushups, 9 Sit-Ups
30 seconds Dive-Bombers

1 Round: 5 Strict Pull-Ups, 7 Pushups, 9 Sit-Ups
30 seconds Air Squats

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

Mobility

Pigeon Pose - 90 seconds each hip.

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

Front Rack Stretch - 2:00
Lay on your belly, arms out in front of and bent at 90 degrees.

Two goals:
1) Keep your elbows as close together as possible
2) Reach out in front of you distancing your elbows from your hips as far as possible

Stretches out the chest, shoulders and triceps, allowing a better front rack position.


2016 Games Masters

Barbell Conditioning

With a running clock:

Every Minute on the Minute x 9
1 Power Clean (75%)

Starting on the 12:00...

Every Minute on the Minute x 9
1 Power Snatch (75%)

Starting on the 25:00...

For Time:
4 Sets of 20 Unbroken Deadlifts (155/105)

We have reduced our lifting now to OTM work. Next week we will be jumping to a higher percentage, and the weights will become heavy. It is worth revisiting the purpose of this training.

In olympic lifting, we have three equal parts - Strength, Technique, and Speed.

Strength is ability to deadlift the bar off the ground, or to squat it up after receiving.

Technique is positions - how well can we move.

Speed is the ability to generate maximum velocity on the bar.
To develop maximum velocity, you need the right amount of loading.
Let's use a max distance throw as an example. You have three balls to choose from for your max distance throw... a wiffleball, a shotput, and a baseball.

The wiffleball would not be a good choice as you just simply can't get power into it. There's no feedback. The wiffleball is the empty barbell. Great for learning positions, but not for developing speed.
The shotput would not be the choice, because it moves too slow. We simply can't generate a lot of velocity on the throw because it's too heavy. The shotput is the 90%+ lift. A part of training without question, but not for developing speed.

The baseball is the correct choice. It weighs something, but it's just the right weight for us to put everything we have into it, and it soars with maximum velocity. This is the 60-75% loading. It allows us to train and develop the maximum speed and velocity we will greatly benefit from when developing our olympic lifts.

Running

7 Rounds:
100 Meter Hill Sprint

Rest as needed between efforts - make these all out bouts.
Less about time... all about effort. Build horsepower today.

Handstand Walking

Spend 10 minutes practicing Hand Stand Walking

We are backing off on volume this week. Even if you feel great, allow yourself the rest. We'll be picking back up full steam next week.


2017 Qualifier & 2017 Open Masters

Every Minute on the Minute x 9
1 Power Clean (75%)

Starting on the 12:00...

Every Minute on the Minute x 9
1 Power Snatch (75%)

Starting on the 25:00...

For Time:
4 Sets of 20 Unbroken Deadlifts (135/95)

We have reduced our lifting now to OTM work. Next week we will be jumping to a higher percentage, and the weights will become heavy. It is worth revisiting the purpose of this training.

In olympic lifting, we have three equal parts - Strength, Technique, and Speed.

Strength is ability to deadlift the bar off the ground, or to squat it up after receiving.

Technique is positions - how well can we move.

Speed is the ability to generate maximum velocity on the bar.
To develop maximum velocity, you need the right amount of loading.
Let's use a max distance throw as an example. You have three balls to choose from for your max distance throw... a wiffleball, a shotput, and a baseball.

The wiffleball would not be a good choice as you just simply can't get power into it. There's no feedback. The wiffleball is the empty barbell. Great for learning positions, but not for developing speed.
The shotput would not be the choice, because it moves too slow. We simply can't generate a lot of velocity on the throw because it's too heavy. The shotput is the 90%+ lift. A part of training without question, but not for developing speed.

The baseball is the correct choice. It weighs something, but it's just the right weight for us to put everything we have into it, and it soars with maximum velocity. This is the 60-75% loading. It allows us to train and develop the maximum speed and velocity we will greatly benefit from when developing our olympic lifts.

We are backing off this week. Even if you feel great, allow yourself the rest. We'll be picking back up full steam next week.