Friday · 06.03.16

+ 40-54 Age Groups

Masters’ Mindset

Today's focus is on our conditioning piece.

"Game day" Friday's.


All Athletes

Pre-Conditioning

500 Meter Light Row
Followed by 3 rounds:
10 Squat Rotations*
10 Abmat Sit-Ups
10 Dive-bomber Pushups

Squat Rotation
Place a barbell in front of you at your toes. Squat down to the bottom of the squat, and one hand goes to the center of the barbell. If your left hand is on the bar, rotate to the right and reach as high as you can right that right arm, looking at your fingertips. This thoracic extension will help open your upper back to prepare for a better overhead position on today's snatches and overhead squats.

Mobility

Pec Minor Mash + Internal Rotation - 90 seconds each side

Lay with your back on the floor, empty barbell parallel to your body. Place the collar of the bar right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas. After some time here, perform "sleeper stretch" arm motions with the bar pinning the shoulder down. The back of the shoulder must stay on the ground the whole time.

Dead hang Pull-Up bar hold - 3 Sets of :20s

Play around with hand position here, and on the second and third set, try to work the grip in a bit more narrow.

Banded Hamstring Stretch - 90s each leg


2016 Games Masters

1. Conditioning

18 - 15 - 12:
Calorie Row, Power Snatch (95/65)

Directly into...

18 - 15 - 12:
Toes to Bar, Overhead Squat (95/65)

These are back-to-back couplets, where you move directly into the TTB/OHS after completing the Row/PSn.

The weight for the PSn and OHS is moderate - something we can cycle for 5+ reps at any given time. This is a workout where if you wanted to, you could go 18 repetitions straight coming off the rower. A weight that is moveable and more metabolic than heavy.

Going into the 1st couplet, hold back on the gas petal a bit. Row/PSn is a "grippy" combination... your forearms will feel the work here. We need to keep in mind that we have TTB's in the following couplet, and our best times will come from maintaining consistent sets on that pull-up bar. If we are down to slow singles/doubles, the time we gained in the Row/PSn will quickly disappear.

Manage your energy expenditure by pacing that row and PSn sets. On the row, aim to hold what feels like your 2K pace. Be able to get off the rower and without more than a breath or two, start that first PSn.

It's OK to break up these sets, and most of us should. A single break in each set is appropriate to save the grip, maybe 2. It is better to hold onto the bar for a couple more reps however and to pace the row more than to go down to very small sets on the barbell... which means we'll just be chasing that bouncing bar around the gym.

On the second couplet - here's the workout. How well can we manage these TTB's. Here's where our technique pays off for cycling the TTB's. Practice your kip swing for several reps before the workout begins to ensure we find it before 3-2-1 Go.

On the Overhead Squats, take a tactical pause here before picking up the barbell. Strive to get through these sets unbroken. If we must break, allow yourself just one per set. It's worth pushing here given the time that disappears when we break on OHS. Getting that bar back into position for the second set can be easily 20+ seconds, but it's hard to realize that mid-workout. Time just disappears. Tactical pause beforehand, recompose, and bite off big sets.

2. Skills: Handstand Pushups

Accumulate 20 Reps at a deficit.

You choose the deficit. Let's get some additional exposure to going a bit further. This is not for time, but for familiarity and to find a baseline of where we at. Aim for a difficulty that allows for 2-4 reps at a time, kipping.

3. Skills: Legless Rope Climbs

AMRAP 5: Legless Rope Climbs

Do not focus on pushing to the limit today - much much the skills of the HSPU today, we are aiming for lower intensity practice. Let's set the clock to push the pace just slightly and get uncomfortable, but this again is to set a baseline.

Difficulty levels for Modification:
1) Full Legless
2) Half way up legless, then finish with legs
3) Legs

4. Bulletproofing

Shoulder Recovery. Today's conditioning was taxing on the shoulders. Spend a couple of minutes foam rolling the lats to loosen up, and finish with:

CFNE Bulletproof Shoulders -or- CrossOver Symmetry Recovery Protocol


2017 Qualifier/Open Athletes

1. Conditioning

18 - 15 - 12:
Calorie Row, Power Snatch (95/65)

Directly into...

18 - 15 - 12:
Toes to Bar, Overhead Squat (95/65)

These are back-to-back couplets, where you move directly into the TTB/OHS after completing the Row/PSn.

The weight for the PSn and OHS is moderate - something we can cycle for 5+ reps at any given time. This is a workout where if you wanted to, you could go 18 repetitions straight coming off the rower. A weight that is moveable and more metabolic than heavy.

Going into the 1st couplet, hold back on the gas petal a bit. Row/PSn is a "grippy" combination... your forearms will feel the work here. We need to keep in mind that we have TTB's in the following couplet, and our best times will come from maintaining consistent sets on that pull-up bar. If we are down to slow singles/doubles, the time we gained in the Row/PSn will quickly disappear.

Manage your energy expenditure by pacing that row and PSn sets. On the row, aim to hold what feels like your 2K pace. Be able to get off the rower and without more than a breath or two, start that first PSn.

It's OK to break up these sets, and most of us should. A single break in each set is appropriate to save the grip, maybe 2. It is better to hold onto the bar for a couple more reps however and to pace the row more than to go down to very small sets on the barbell... which means we'll just be chasing that bouncing bar around the gym.

On the second couplet - here's the workout. How well can we manage these TTB's. Here's where our technique pays off for cycling the TTB's. Practice your kip swing for several reps before the workout begins to ensure we find it before 3-2-1 Go.

On the Overhead Squats, take a tactical pause here before picking up the barbell. Strive to get through these sets unbroken. If we must break, allow yourself just one per set. It's worth pushing here given the time that disappears when we break on OHS. Getting that bar back into position for the second set can be easily 20+ seconds, but it's hard to realize that mid-workout. Time just disappears. Tactical pause beforehand, recompose, and bite off big sets.

2. Skills: Handstand Pushups

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1:
Unbroken Kipping HSPU (Open standards)

Goal here is to build awareness of how much rest we need to get the following set.

Scale the volume as needed - the first set should be a definite.

Modifications:
1) 10-8-6-4-2 Unbroken
2) 30 for Time
3) AMRAP 5: Kipping HSPU Practice (small sets)

3. Bulletproofing

Shoulder Recovery.

CFNE Bulletproof Shoulders -or- CrossOver Symmetry Recovery Protocol

+ 55-60+ Age Groups

Masters’ Mindset

Today's focus is on our conditioning piece.


"Game day" Friday's.


All Athletes

Pre-Conditioning

500 Meter Light Row

Followed by 3 rounds:
10 Squat Rotations*
10 Abmat Sit-Ups
10 Dive-bomber Pushups

Squat Rotation
Place a barbell in front of you at your toes. Squat down to the bottom of the squat, and one hand goes to the center of the barbell. If your left hand is on the bar, rotate to the right and reach as high as you can right that right arm, looking at your fingertips. This thoracic extension will help open your upper back to prepare for a better overhead position on today's snatches and overhead squats.

Mobility

Pec Minor Mash + Internal Rotation - 90 seconds each side
Lay with your back on the floor, empty barbell parallel to your body. Place the collar of the bar right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas. After some time here, perform "sleeper stretch" arm motions with the bar pinning the shoulder down. The back of the shoulder must stay on the ground the whole time.

Dead hang Pull-Up bar hold - 3 Sets of :20s
Play around with hand position here, and on the second and third set, try to work the grip in a bit more narrow.

Banded Hamstring Stretch - 90s each leg


2016 Games Masters

1. Conditioning
18 - 15 - 12:
Calorie Row, Power Snatch (65/45)

Directly into...

18 - 15 - 12:
Toes to Bar, Overhead Squat (65/45)

These are back-to-back couplets, where you move directly into the TTB/OHS after completing the Row/PSn.

The weight for the PSn and OHS is moderate - something we can cycle for 5+ reps at any given time. This is a workout where if you wanted to, you could go 18 repetitions straight coming off the rower. A weight that is moveable and more metabolic than heavy.

Going into the 1st couplet, hold back on the gas petal a bit. Row/PSn is a "grippy" combination... your forearms will feel the work here. We need to keep in mind that we have TTB's in the following couplet, and our best times will come from maintaining consistent sets on that pull-up bar. If we are down to slow singles/doubles, the time we gained in the Row/PSn will quickly disappear.

Manage your energy expenditure by pacing that row and PSn sets. On the row, aim to hold what feels like your 2K pace. Be able to get off the rower and without more than a breath or two, start that first PSn.

It's OK to break up these sets, and most of us should. A single break in each set is appropriate to save the grip, maybe 2. It is better to hold onto the bar for a couple more reps however and to pace the row more than to go down to very small sets on the barbell... which means we'll just be chasing that bouncing bar around the gym.

On the second couplet - here's the workout. How well can we manage these TTB's. Here's where our technique pays off for cycling the TTB's. Practice your kip swing for several reps before the workout begins to ensure we find it before 3-2-1 Go.

On the Overhead Squats, take a tactical pause here before picking up the barbell. Strive to get through these sets unbroken. If we must break, allow yourself just one per set. It's worth pushing here given the time that disappears when we break on OHS. Getting that bar back into position for the second set can be easily 20+ seconds, but it's hard to realize that mid-workout. Time just disappears. Tactical pause beforehand, recompose, and bite off big sets.

2. Skills: Handstand Pushups

Accumulate 20 Reps at a deficit.

You choose the deficit. Let's get some additional exposure to going a bit further. This is not for time, but for familiarity and to find a baseline of where we at. Aim for a difficulty that allows for 2-4 reps at a time, kipping.

3. Skills: Legless Rope Climbs

AMRAP 5: Legless Rope Climbs

Do not focus on pushing to the limit today - much much the skills of the HSPU today, we are aiming for lower intensity practice. Let's set the clock to push the pace just slightly and get uncomfortable, but this again is to set a baseline.

Difficulty levels for Modification:
1) Full Legless
2) Half way up legless, then finish with legs
3) Legs

4. Bulletproofing

Shoulder Recovery. Today's conditioning was taxing on the shoulders. Spend a couple of minutes foam rolling the lats to loosen up, and finish with:

CFNE Bulletproof Shoulders -or- CrossOver Symmetry Recovery Protocol


2017 Qualifier/Open Athletes

1. Conditioning
18 - 15 - 12:
Calorie Row, Power Snatch (65/45)

Directly into...

18 - 15 - 12:
Toes to Bar, Overhead Squat (65/45)

These are back-to-back couplets, where you move directly into the TTB/OHS after completing the Row/PSn.

The weight for the PSn and OHS is moderate - something we can cycle for 5+ reps at any given time. This is a workout where if you wanted to, you could go 18 repetitions straight coming off the rower. A weight that is moveable and more metabolic than heavy.

Going into the 1st couplet, hold back on the gas petal a bit. Row/PSn is a "grippy" combination... your forearms will feel the work here. We need to keep in mind that we have TTB's in the following couplet, and our best times will come from maintaining consistent sets on that pull-up bar. If we are down to slow singles/doubles, the time we gained in the Row/PSn will quickly disappear.

Manage your energy expenditure by pacing that row and PSn sets. On the row, aim to hold what feels like your 2K pace. Be able to get off the rower and without more than a breath or two, start that first PSn.

It's OK to break up these sets, and most of us should. A single break in each set is appropriate to save the grip, maybe 2. It is better to hold onto the bar for a couple more reps however and to pace the row more than to go down to very small sets on the barbell... which means we'll just be chasing that bouncing bar around the gym.

On the second couplet - here's the workout. How well can we manage these TTB's. Here's where our technique pays off for cycling the TTB's. Practice your kip swing for several reps before the workout begins to ensure we find it before 3-2-1 Go.

On the Overhead Squats, take a tactical pause here before picking up the barbell. Strive to get through these sets unbroken. If we must break, allow yourself just one per set. It's worth pushing here given the time that disappears when we break on OHS. Getting that bar back into position for the second set can be easily 20+ seconds, but it's hard to realize that mid-workout. Time just disappears. Tactical pause beforehand, recompose, and bite off big sets.

2. Skills: Kipping Handstand Pushups

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1:

Unbroken Kipping HSPU (Open standards)

Goal here is to build awareness of how much rest we need to get the following set.

Scale the volume as needed - the first set should be a definite.

Modifications:
1) 10-8-6-4-2 Unbroken
2) 30 for Time
3) AMRAP 5: Kipping HSPU Practice (small sets)

3. Bulletproofing

Shoulder Recovery.

CFNE Bulletproof Shoulders -or- CrossOver Symmetry Recovery Protocol