Saturday · 06.04.16

+ 40 - 49 Age Groups

Masters’ Mindset

Week 5 of our OTM x 10 - 1 Clean and Jerk

It is your decision again, based off feel, to go across, or to climb.

Not every week will feel like the PR is there - know what's best for today and get after it.


All Athletes

Pre-Conditioning

3 Rounds:
15 Calorie Row
12 Sit-Ups
9 Pausing Air Squats

Directly into...

3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

1) Couch Stretch - 90 seconds each leg.
2) Pigeon Pose - 90 seconds each leg.
3) Banded Shoulder Distraction - 60 seconds each arm.

Skills

1) Jerk Skills

3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks

The Tall Jerk starts from your hip width jumping stance, with the bar pressed just over halfway up, paused just above head level. Come to your toes, pause for another brief moment, and then quickly and aggressively jump your feet out to your split jerk catch, locking the bar out overhead. This finisher is great for building speed of the feet towards the catch.

Demo video (third variation) from Catalyst Athletics.

2) Clean Skills

3 Sets with an empty barbell, followed by 2 sets with a light load.
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

3 Muscle Cleans - Bar starts at mid-shin, and upon the triple extension, keep your knees locked out for the catch. Trains the speed of the elbows coming through.

3 Front Squats - Give a brief pause in the bottom for each, and focus on keeping your torso as upright as you can. Try to stack your shoulders on your hip.

3 High Hang Squat Cleans - Stand tall, come to your toes, and after a brief pause, speed yourself into the hole catching in a full squat. Trains the speed.


2016 Games Athletes

1) Clean and Jerk

1 OTM x 10

Again there is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week's 10 reps as starting point. Today is our heavy stimulus on the Clean and Jerk.

2) Front Squat

5 Sets of 2 Reps

Today let's do these climbing, finishing wit a Heavy Set of 2 reps.

We don't want anything more than 1-2 sets to be truly heavy here. We are getting the repetitions inside of the conditioning today, so hit a heavy double, and move on.

We will be starting another back squat progression with low repetitions on Monday.

3) Conditioning

5 Rounds:
9 Hang Power Cleans (155/105)
7 Front Squats (155/105)
5 Push Jerks (155/105)
200 Meter Run with a moderate sandbag after each round. Load yourself with a moderate sandbag so that you can run - not jog, but run.

On the Hang Power Cleans, break these up with thought. If we know the next movement following is a a front squat, let's break after repetition 8. After your rest, and completing rep 9, you are in position to move directly into the front squats.

For the front squats, it is worth it to aim for all seven straight. Breaking these and awaiting another clean will be taxing and time consuming. We want our break for after the front squats, going into the jerks.

On the jerks, go in with a short rest upon completing the front squats, and aim for unbroken here as well. We are aiming to minimize the amount of extra cleans we do for the following rounds.

Ensure that the weight we use is a weight that we could with no question, do unbroken for the first round with good, sound technique. If not, modify the loading down a bit.


2017 Qualifier & Open Athletes

1) Clean and Jerk

1 OTM x 10

Again there is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week's 10 reps as starting point. Today is our heavy stimulus on the Clean and Jerk.

2). Front Squat

5 Sets of 2 Reps

Today let's do these climbing, finishing wit a Heavy Set of 2 reps.

We don't want anything more than 1-2 sets to be truly heavy here. We are getting the repetitions inside of the conditioning today, so hit a heavy double, and move on.

We will be starting another back squat progression with low repetitions on Monday.

3) Conditioning

5 Rounds:
9 Hang Power Cleans (155/105)
7 Front Squats (155/105)
5 Push Jerks (155/105)
50 Double-Unders after each round

On the Hang Power Cleans, break these up with thought. If we know the next movement following is a a front squat, let's break after repetition 8. After your rest, and completing rep 9, you are in position to move directly into the front squats.

For the front squats, it is worth it to aim for all seven straight. Breaking these and awaiting another clean will be taxing and time consuming. We want our break for after the front squats, going into the jerks.

On the jerks, go in with a short rest upon completing the front squats, and aim for unbroken here as well. We are aiming to minimize the amount of extra cleans we do for the following rounds.

Ensure that the weight we use is a weight that we could with no question, do unbroken for the first round with good, sound technique. If not, modify the loading down a bit.

+ 50 - 54 Age Group

Masters’ Mindset

Week 5 of our OTM x 10 - 1 Clean and Jerk

It is your decision again, based off feel, to go across, or to climb.

Not every week will feel like the PR is there - know what's best for today and get after it.


All Athletes

Pre-Conditioning

3 Rounds:
15 Calorie Row
12 Sit-Ups
9 Pausing Air Squats

Directly into...

3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

1) Couch Stretch - 90 seconds each leg.
2) Pigeon Pose - 90 seconds each leg.
3) Banded Shoulder Distraction - 60 seconds each arm.

Skills

1) Jerk Skills

3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks

The Tall Jerk starts from your hip width jumping stance, with the bar pressed just over halfway up, paused just above head level. Come to your toes, pause for another brief moment, and then quickly and aggressively jump your feet out to your split jerk catch, locking the bar out overhead. This finisher is great for building speed of the feet towards the catch.

Demo video (third variation) from Catalyst Athletics.

2) Clean Skills

3 Sets with an empty barbell, followed by 2 sets with a light load.
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

3 Muscle Cleans - Bar starts at mid-shin, and upon the triple extension, keep your knees locked out for the catch. Trains the speed of the elbows coming through.

3 Front Squats - Give a brief pause in the bottom for each, and focus on keeping your torso as upright as you can. Try to stack your shoulders on your hip.

3 High Hang Squat Cleans - Stand tall, come to your toes, and after a brief pause, speed yourself into the hole catching in a full squat. Trains the speed.


2016 Games Athletes

1) Clean and Jerk

1 OTM x 10

Again there is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week's 10 reps as starting point. Today is our heavy stimulus on the Clean and Jerk.

2) Front Squat

5 Sets of 2 Reps

Today let's do these climbing, finishing wit a Heavy Set of 2 reps.

We don't want anything more than 1-2 sets to be truly heavy here. We are getting the repetitions inside of the conditioning today, so hit a heavy double, and move on.

We will be starting another back squat progression with low repetitions on Monday.

3) Conditioning

5 Rounds:
9 Hang Power Cleans (135/95)
7 Front Squats (135/95)
5 Push Jerks (135/95)
200 Meter Run with a moderate sandbag after each round. Load yourself with a moderate sandbag so that you can run - not jog, but run.

On the Hang Power Cleans, break these up with thought. If we know the next movement following is a a front squat, let's break after repetition 8. After your rest, and completing rep 9, you are in position to move directly into the front squats.

For the front squats, it is worth it to aim for all seven straight. Breaking these and awaiting another clean will be taxing and time consuming. We want our break for after the front squats, going into the jerks.

On the jerks, go in with a short rest upon completing the front squats, and aim for unbroken here as well. We are aiming to minimize the amount of extra cleans we do for the following rounds.

Ensure that the weight we use is a weight that we could with no question, do unbroken for the first round with good, sound technique. If not, modify the loading down a bit.


2017 Qualifier & Open Athletes

1) Clean and Jerk

1 OTM x 10

Again there is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week's 10 reps as starting point. Today is our heavy stimulus on the Clean and Jerk.

2) Front Squat

5 Sets of 2 Reps

Today let's do these climbing, finishing wit a Heavy Set of 2 reps.

We don't want anything more than 1-2 sets to be truly heavy here. We are getting the repetitions inside of the conditioning today, so hit a heavy double, and move on.

We will be starting another back squat progression with low repetitions on Monday.

3) Conditioning

5 Rounds:
9 Hang Power Cleans (135/95)
7 Front Squats (135/95)
5 Push Jerks (135/95)
50 Double-Unders after each round

On the Hang Power Cleans, break these up with thought. If we know the next movement following is a a front squat, let's break after repetition 8. After your rest, and completing rep 9, you are in position to move directly into the front squats.

For the front squats, it is worth it to aim for all seven straight. Breaking these and awaiting another clean will be taxing and time consuming. We want our break for after the front squats, going into the jerks.

On the jerks, go in with a short rest upon completing the front squats, and aim for unbroken here as well. We are aiming to minimize the amount of extra cleans we do for the following rounds.

Ensure that the weight we use is a weight that we could with no question, do unbroken for the first round with good, sound technique. If not, modify the loading down a bit.

+ 55 - 59 Age Group

Masters’ Mindset

Week 5 of our OTM x 10 - 1 Clean and Jerk

It is your decision again, based off feel, to go across, or to climb.

Not every week will feel like the PR is there - know what's best for today and get after it.


ALL ATHLTES

Pre-Conditioning

3 Rounds:
15 Calorie Row
12 Sit-Ups
9 Pausing Air Squats

Directly into...

3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

1) Couch Stretch - 90 seconds each leg.
2) Pigeon Pose - 90 seconds each leg.
3) Banded Shoulder Distraction - 60 seconds each arm.

Skills

1) Jerk Skills

3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks

The Tall Jerk starts from your hip width jumping stance, with the bar pressed just over halfway up, paused just above head level. Come to your toes, pause for another brief moment, and then quickly and aggressively jump your feet out to your split jerk catch, locking the bar out overhead. This finisher is great for building speed of the feet towards the catch.

Demo video (third variation) from Catalyst Athletics.

2) Clean Skills

3 Sets with an empty barbell, followed by 2 sets with a light load.
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

3 Muscle Cleans - Bar starts at mid-shin, and upon the triple extension, keep your knees locked out for the catch. Trains the speed of the elbows coming through.

3 Front Squats - Give a brief pause in the bottom for each, and focus on keeping your torso as upright as you can. Try to stack your shoulders on your hip.

3 High Hang Squat Cleans - Stand tall, come to your toes, and after a brief pause, speed yourself into the hole catching in a full squat. Trains the speed.


2016 Games Athletes

1) Clean and Jerk

1 OTM x 10

Again there is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week's 10 reps as starting point. Today is our heavy stimulus on the Clean and Jerk.

2) Front Squat

5 Sets of 2 Reps

Today let's do these climbing, finishing wit a Heavy Set of 2 reps.

We don't want anything more than 1-2 sets to be truly heavy here. We are getting the repetitions inside of the conditioning today, so hit a heavy double, and move on.

We will be starting another back squat progression with low repetitions on Monday.

3) Conditioning

5 Rounds:
9 Hang Power Cleans (135/95)
7 Front Squats (135/95)
5 Push Jerks (135/95)
200 Meter Run with a moderate sandbag after each round.

Load yourself with a moderate sandbag so that you can run - not jog, but run.

On the Hang Power Cleans, break these up with thought. If we know the next movement following is a a front squat, let's break after repetition 8. After your rest, and completing rep 9, you are in position to move directly into the front squats.

For the front squats, it is worth it to aim for all seven straight. Breaking these and awaiting another clean will be taxing and time consuming. We want our break for after the front squats, going into the jerks.

On the jerks, go in with a short rest upon completing the front squats, and aim for unbroken here as well. We are aiming to minimize the amount of extra cleans we do for the following rounds.

Ensure that the weight we use is a weight that we could with no question, do unbroken for the first round with good, sound technique. If not, modify the loading down a bit.


2017 Qualifier & Open Athletes

1) Clean and Jerk

1 OTM x 10

Again there is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week's 10 reps as starting point. Today is our heavy stimulus on the Clean and Jerk.

2) Front Squat

5 Sets of 2 Reps

Today let's do these climbing, finishing wit a Heavy Set of 2 reps.

We don't want anything more than 1-2 sets to be truly heavy here. We are getting the repetitions inside of the conditioning today, so hit a heavy double, and move on.

We will be starting another back squat progression with low repetitions on Monday.

3) Conditioning

5 Rounds:
9 Hang Power Cleans (115/80)
7 Front Squats (115/80)
5 Push Jerks (115/80)
50 Double-Unders after each round

On the Hang Power Cleans, break these up with thought. If we know the next movement following is a a front squat, let's break after repetition 8. After your rest, and completing rep 9, you are in position to move directly into the front squats.

For the front squats, it is worth it to aim for all seven straight. Breaking these and awaiting another clean will be taxing and time consuming. We want our break for after the front squats, going into the jerks.

On the jerks, go in with a short rest upon completing the front squats, and aim for unbroken here as well. We are aiming to minimize the amount of extra cleans we do for the following rounds.

Ensure that the weight we use is a weight that we could with no question, do unbroken for the first round with good, sound technique. If not, modify the loading down a bit.

+ 60+ Age Group

Masters’ Mindset

Week 5 of our OTM x 10 - 1 Clean and Jerk

It is your decision again, based off feel, to go across, or to climb.

Not every week will feel like the PR is there - know what's best for today and get after it.


ALL ATHLETES

Pre-Conditioning

3 Rounds:
15 Calorie Row
12 Sit-Ups
9 Pausing Air Squats

Directly into...

3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

1) Couch Stretch - 90 seconds each leg.
2) Pigeon Pose - 90 seconds each leg.
3) Banded Shoulder Distraction - 60 seconds each arm.

Skills

1) Jerk Skills

3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks

The Tall Jerk starts from your hip width jumping stance, with the bar pressed just over halfway up, paused just above head level. Come to your toes, pause for another brief moment, and then quickly and aggressively jump your feet out to your split jerk catch, locking the bar out overhead. This finisher is great for building speed of the feet towards the catch.

Demo video (third variation) from Catalyst Athletics.

2) Clean Skills

3 Sets with an empty barbell, followed by 2 sets with a load load.
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

3 Muscle Cleans - Bar starts at mid-shin, and upon the triple extension, keep your knees locked out for the catch. Trains the speed of the elbows coming through.

3 Front Squats - Give a brief pause in the bottom for each, and focus on keeping your torso as upright as you can. Try to stack your shoulders on your hip.

3 High Hang Squat Cleans - Stand tall, come to your toes, and after a brief pause, speed yourself into the hole catching in a full squat. Trains the speed.


2016 Games Athletes

1) Clean and Jerk

1 OTM x 10

Again there is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week's 10 reps as starting point. Today is our heavy stimulus on the Clean and Jerk.

2) Front Squat

5 Sets of 2 Reps

Today let's do these climbing, finishing wit a Heavy Set of 2 reps.

We don't want anything more than 1-2 sets to be truly heavy here. We are getting the repetitions inside of the conditioning today, so hit a heavy double, and move on.

We will be starting another back squat progression with low repetitions on Monday.

3) Conditioning

5 Rounds:
9 Hang Power Cleans (105/70)
7 Front Squats (105/70)
5 Push Jerks (105/70)
200 Meter Run with a moderate sandbag after each round. Load yourself with a moderate sandbag so that you can run - not jog, but run.

On the Hang Power Cleans, break these up with thought. If we know the next movement following is a a front squat, let's break after repetition 8. After your rest, and completing rep 9, you are in position to move directly into the front squats.

For the front squats, it is worth it to aim for all seven straight. Breaking these and awaiting another clean will be taxing and time consuming. We want our break for after the front squats, going into the jerks.

On the jerks, go in with a short rest upon completing the front squats, and aim for unbroken here as well. We are aiming to minimize the amount of extra cleans we do for the following rounds.

Ensure that the weight we use is a weight that we could with no question, do unbroken for the first round with good, sound technique. If not, modify the loading down a bit.


2017 Qualifier & Open Athletes

1) Clean and Jerk

1 OTM x 10

Again there is no right or wrong approach here. Climbing to a heavy over the course of the 10 reps, going across in weight, or any mix in between are all good options. Go by feel, and refer to last week's 10 reps as starting point. Today is our heavy stimulus on the Clean and Jerk.

2) Front Squat

Front Squats - 5 Sets of 2 Reps

Today let's do these climbing, finishing wit a Heavy Set of 2 reps.

We don't want anything more than 1-2 sets to be truly heavy here. We are getting the repetitions inside of the conditioning today, so hit a heavy double, and move on.

We will be starting another back squat progression with low repetitions on Monday.

3) Conditioning

5 Rounds:
9 Hang Power Cleans (95/65)
7 Front Squats (95/65)
5 Push Jerks (95/65)
50 Double-Unders after each round

On the Hang Power Cleans, break these up with thought. If we know the next movement following is a a front squat, let's break after repetition 8. After your rest, and completing rep 9, you are in position to move directly into the front squats.

For the front squats, it is worth it to aim for all seven straight. Breaking these and awaiting another clean will be taxing and time consuming. We want our break for after the front squats, going into the jerks.

On the jerks, go in with a short rest upon completing the front squats, and aim for unbroken here as well. We are aiming to minimize the amount of extra cleans we do for the following rounds.

Ensure that the weight we use is a weight that we could with no question, do unbroken for the first round with good, sound technique. If not, modify the loading down a bit.


A quick housekeeping note:

First, thank you so much for your collective patience as we transition into this new site & platform. We think it's going to allow us to do some really special things, but it doesn't come without one or two speed bumps.

Right now, we're currently unable to offer the ability for you to leave comments on WOD posts. We know that's a pain, & we're working with our tech guys to get that implemented as soon as possible.

In the meantime, make sure you're a member of the CompTrain Masters Private FB Group. If you have any questions beyond that, please email Harry (harry@crossfitnewengland.com) with any questions or concerns.

Thank you!