Wednesday · 06.08.16

Masters’ Mindset

Today is the sixth week on our Clean and Snatch progression

We are changing from power to squat this week - and are now at 80% loads.

All Athletes

Pre-Conditioning
30 seconds Active Spidermans
2 Rounds: 5 Pushups, 7 Air Squats, 9 Sit-Ups
30 seconds Dive-Bombers
1 Round: 5 Pushups, 7 Air Squats, 9 Sit-Ups
1:00 Air Squat Hold

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.

+ 40-44, 45-49, 50-54 Age Groups

2016 Games Athletes

1) Barbell Conditioning
With a running clock:

Starting on the 0:00...
Every Minute on the Minute x 8
1 Squat Clean (80%)

Starting on the 12:00...

Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 24:00...

For Time:
21 Thrusters (95/65), 3 Rope Climbs
15 Thrusters (95/65), 2 Rope Climbs
9 Thrusters (95/65), 1 Rope Climb

Over the last few weeks, we have put dedicated time towards the speed of the lift. Train the transfer today to our squat. In a few short weeks, we will be retesting our lifts. Again - stay at these percentages.

2) Skills/Conditoning
EMOM x 12
Odd Minutes - 200 Meter Run
Even Minutes - 6 Kipping Deficit HSPU
You choose the deficit - the 6 repetitions need to be straight however at a minimum of the first couple of rounds. If our best mile time is over 7:00, bring the run down to 150m. We want you moving on the runs, not pacing them. Train the ability to do HSPU when fatigued.


2017 Qualifier + 2017 Open Masters

1) Barbell Conditioning
With a running clock:

Starting on the 0:00...

Every Minute on the Minute x 8
1 Squat Clean (80%)

Starting on the 12:00...

Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 24:00...

For Time:
18-15-12-9-6-3
Unbroken Thrusters (95/65)

Over the last few weeks, we have put dedicated time towards the speed of the lift. Train the transfer today to our squat. In a few short weeks, we will be retesting our lifts. Again - stay at these percentages.

On the thrusters - we are training the stamina of the movement. We know in the Open we will see thrusters - history has shown us that it's been there year after year. To have pure stamina and capacity in this movement is something that will give us an edge on our competition. Since we know it's going to be there, let's train it directly.

You must put the bar down in between sets, and these sets must be unbroken - you are allowed to rest overhead or in the front rack, but no where else.

2) Skills/Conditoning
EMOM x 12
Odd Minutes - 18/15 Calorie Row
Even Minutes - 40 Double-Unders

+ 55-59 Age Group

2016 Games Athletes

1) Barbell Conditioning
With a running clock:

Starting on the 0:00...

Every Minute on the Minute x 8
1 Squat Clean (80%)

Starting on the 12:00...

Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 24:00...

For Time:
21 Thrusters (75/55), 3 Rope Climbs
15 Thrusters (75/55), 2 Rope Climbs
9 Thrusters (75/55), 1 Rope Climb

Over the last few weeks, we have put dedicated time towards the speed of the lift. Train the transfer today to our squat. In a few short weeks, we will be retesting our lifts. Again - stay at these percentages.

2) Skills/Conditoning
EMOM x 12
Odd Minutes - 200 Meter Run
Even Minutes - 3 Kipping Deficit HSPU

You choose the deficit - the 6 repetitions need to be straight however at a minimum of the first couple of rounds. If our best mile time is over 7:00, bring the run down to 150m. We want you moving on the runs, not pacing them. Train the ability to do HSPU when fatigued.


2017 Qualifier + 2017 Open Masters

1) Barbell Conditioning
With a running clock:

Starting on the 0:00...

Every Minute on the Minute x 8
1 Squat Clean (80%)

Starting on the 12:00...

Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 24:00...

For Time:
18-15-12-9-6-3
Unbroken Thrusters (65/45)

Over the last few weeks, we have put dedicated time towards the speed of the lift. Train the transfer today to our squat. In a few short weeks, we will be retesting our lifts. Again - stay at these percentages.

On the thrusters - we are training the stamina of the movement. We know in the Open we will see thrusters - history has shown us that it's been there year after year. To have pure stamina and capacity in this movement is something that will give us an edge on our competition. Since we know it's going to be there, let's train it directly.

You must put the bar down in between sets, and these sets must be unbroken - you are allowed to rest overhead or in the front rack, but no where else.

2) Skills/Conditoning
EMOM x 12
Odd Minutes - 16/14 Calorie Row
Even Minutes - 40 Double-Unders

+ 60+ Age Group

2016 Games Athletes

1) Barbell Conditioning
With a running clock:

Starting on the 0:00...

Every Minute on the Minute x 8
1 Squat Clean (80%)

Starting on the 12:00...

Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 24:00...

For Time:
21 Thrusters (65/45), 3 Rope Climbs
15 Thrusters (65/45), 2 Rope Climbs
9 Thrusters (65/45), 1 Rope Climb

Over the last few weeks, we have put dedicated time towards the speed of the lift. Train the transfer today to our squat. In a few short weeks, we will be retesting our lifts. Again - stay at these percentages.

2) Skills/Conditoning
EMOM x 12
Odd Minutes - 150 Meter Run
Even Minutes - 3-5 Kipping HSPU

If our best mile time is over 8:00, bring the run down to 100m. Today is a speed day, and we want you moving on the running. Train the ability to do HSPU when fatigued.


2017 Qualifier + 2017 Open Masters

1) Barbell Conditioning
With a running clock:

Starting on the 0:00...

Every Minute on the Minute x 8
1 Squat Clean (80%)

Starting on the 12:00...

Every Minute on the Minute x 8
1 Squat Snatch (80%)

Starting on the 24:00...

For Time:
18-15-12-9-6-3
Unbroken Thrusters (65/45)

Over the last few weeks, we have put dedicated time towards the speed of the lift. Train the transfer today to our squat. In a few short weeks, we will be retesting our lifts. Again - stay at these percentages.

On the thrusters - we are training the stamina of the movement. We know in the Open we will see thrusters - history has shown us that it's been there year after year. To have pure stamina and capacity in this movement is something that will give us an edge on our competition. Since we know it's going to be there, let's train it directly.

You must put the bar down in between sets, and these sets must be unbroken - you are allowed to rest overhead or in the front rack, but no where else.

2) Skills/Conditoning
EMOM x 12
Odd Minutes - 14/10 Calorie Row
Even Minutes - 30 Double-Unders


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