Friday · 06.10.16

All Athletes

Masters’ Mindset

Today's focus is on our conditioning piece.
"Game day" Friday's.

Pre-Conditioning

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

*Squat Rotation
lace 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


+ 40-44, 45-49 Age Group

2016 Games Masters

1) Conditioning
4 Rounds:
3 Push Jerks
4 Front Squats
5 Power Cleans
15 Chest-to-Bar Pull-Ups
50 Double-Unders

Rx Barbell - 185/135
This is the conditioning, and the heart of today's training. Give your best on this piece as this is where our effort should lie.

On the push jerks, after that third rep, attempt go right into the front squats. We want to minimize the amount of extra cleans we are doing in this workout as the PC/CTB/DU combination becomes grippy. It is worth the extra few moments before beginning the jerks to rest in order to allow yourself to go directly into 4 unbroken front squats.

On the power cleans, take these as singles. Although you may be strong enough to hold on to repetitions here, singles can preserve your grip and pulling strength for the following pull-ups.

On the pull-ups, aim for consistent sets. We think about it a lot - we do not want to go unbroken on the first set only to be reduced to 5's, 3's, and potentially even 2's and 1's in the later rounds. Break them up early to preserve them, and so that we have strength in our shoulders for the following barbell set.

On the double-unders, aim to bite these off after a small breather. Straight sets on double-unders are far less taxing than 2-3 trip-ups. It's worth the extra pause here to recompose, and aim for a large set.

2) Rowing
This is not for score - this is for practice and recovery:
2,000 Meter Light Recovery Row
Every 500m (500, 1000, 1500 & 2000), complete HS walk, not to exceed 50'.
If we do not yet have consistent HS walking, kick up to a wall and drill shifting your bodyweight from hand to hand. Hold for 20-30 seconds, then come down.


2017 Qualifier/Open Athletes

1) Conditioning
3 Rounds:
3 Push Jerks
4 Front Squats
5 Power Cleans
30 Pull-Ups
40 Pushups
50 AbMat Sit-Ups

Rx Barbell - 185/135
This is the conditioning, and the heart of today's training. Give your best on this piece as this is where our effort should lie.

On the push jerks, after that third rep, attempt go right into the front squats. We want to minimize the amount of extra cleans we are doing in this workout, especially since cleans directly follow the front squats.

On the power cleans, take these as singles. Although you may be strong enough to hold on to repetitions here, singles can preserve your grip and pulling strength for the following pull-ups.

On the pull-ups and pushups, break these up early and aim for small sets. Consistent small sets can be more challenging on the engine (less "rest time"), but, far more manageable on a stamina standpoint. With this high volume, we need to preserve our movement stamina through smaller sets. Pull-Ups being done in 5's or 10's, and pushups in 5's or even 3's can be a good option.

2) Recovery
This is all we are going to partake in today. The volume is heavy here, so let's take a 5:00 light recovery row to flush out the shoulders and legs.

+ 50-54 Age Group

2016 Games Masters

1) Conditioning
4 Rounds:
3 Push Jerks
4 Front Squats
5 Power Cleans
15 Chest-to-Bar Pull-Ups
50 Double-Unders

Rx Barbell - 155/105
This is the conditioning, and the heart of today's training. Give your best on this piece as this is where our effort should lie.

On the push jerks, after that third rep, attempt go right into the front squats. We want to minimize the amount of extra cleans we are doing in this workout as the PC/CTB/DU combination becomes grippy. It is worth the extra few moments before beginning the jerks to rest in order to allow yourself to go directly into 4 unbroken front squats.

On the power cleans, take these as singles. Although you may be strong enough to hold on to repetitions here, singles can preserve your grip and pulling strength for the following pull-ups.

On the pull-ups, aim for consistent sets. We think about it a lot - we do not want to go unbroken on the first set only to be reduced to 5's, 3's, and potentially even 2's and 1's in the later rounds. Break them up early to preserve them, and so that we have strength in our shoulders for the following barbell set.

On the double-unders, aim to bite these off after a small breather. Straight sets on double-unders are far less taxing than 2-3 trip-ups. It's worth the extra pause here to recompose, and aim for a large set.

2) Rowing
This is not for score - this is for practice and recovery:
2,000 Meter Light Recovery Row
Every 500m (500, 1000, 1500 & 2000), complete HS walk, not to exceed 50'.
If we do not yet have consistent HS walking, kick up to a wall and drill shifting your bodyweight from hand to hand. Hold for 20-30 seconds, then come down.


2017 Qualifier/Open Athletes

1) Conditioning
3 Rounds:
3 Push Jerks
4 Front Squats
5 Power Cleans
30 Pull-Ups
40 Pushups
50 AbMat Sit-Ups

Rx Barbell - 155/105
This is the conditioning, and the heart of today's training. Give your best on this piece as this is where our effort should lie.

On the push jerks, after that third rep, attempt go right into the front squats. We want to minimize the amount of extra cleans we are doing in this workout, especially since cleans directly follow the front squats.

On the power cleans, take these as singles. Although you may be strong enough to hold on to repetitions here, singles can preserve your grip and pulling strength for the following pull-ups.

On the pull-ups and pushups, break these up early and aim for small sets. Consistent small sets can be more challenging on the engine (less "rest time"), but, far more manageable on a stamina standpoint. With this high volume, we need to preserve our movement stamina through smaller sets. Pull-Ups being done in 5's or 10's, and pushups in 5's or even 3's can be a good option.

2) Recovery
This is all we are going to partake in today. The volume is heavy here, so let's take a 5:00 light recovery row to flush out the shoulders and legs.

+ 55-59 Age Group

2016 Games Masters

1) Conditioning
4 Rounds:
3 Push Jerks
4 Front Squats
5 Power Cleans
15 Pull-Ups
50 Double-Unders

Rx Barbell - 155/105
This is the conditioning, and the heart of today's training. Give your best on this piece as this is where our effort should lie.

On the push jerks, after that third rep, attempt go right into the front squats. We want to minimize the amount of extra cleans we are doing in this workout as the PC/PU/DU combination becomes grippy. It is worth the extra few moments before beginning the jerks to rest in order to allow yourself to go directly into 4 unbroken front squats.

On the power cleans, take these as singles. Although you may be strong enough to hold on to repetitions here, singles can preserve your grip and pulling strength for the following pull-ups.

On the pull-ups, aim for consistent sets. We think about it a lot - we do not want to go unbroken on the first set only to be reduced to 5's, 3's, and potentially even 2's and 1's in the later rounds. Break them up early to preserve them, and so that we have strength in our shoulders for the following barbell set.

On the double-unders, aim to bite these off after a small breather. Straight sets on double-unders are far less taxing than 2-3 trip-ups. It's worth the extra pause here to recompose, and aim for a large set.

2) Rowing
This is not for score - this is for practice and recovery:
2,000 Meter Light Recovery Row
Every 500m (500, 1000, 1500 & 2000), complete HS walk, not to exceed 50'.
If we do not yet have consistent HS walking, kick up to a wall and drill shifting your bodyweight from hand to hand. Hold for 20-30 seconds, then come down.


2017 Qualifier/Open Athletes

1) Conditioning
3 Rounds:
3 Push Jerks
4 Front Squats
5 Power Cleans
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups

Rx Barbell - 135/95
This is the conditioning, and the heart of today's training. Give your best on this piece as this is where our effort should lie.

On the push jerks, after that third rep, attempt go right into the front squats. We want to minimize the amount of extra cleans we are doing in this workout, especially since cleans directly follow the front squats.

On the power cleans, take these as singles. Although you may be strong enough to hold on to repetitions here, singles can preserve your grip and pulling strength for the following pull-ups.

On the pull-ups and pushups, break these up early and aim for small sets. Consistent small sets can be more challenging on the engine (less "rest time"), but, far more manageable on a stamina standpoint. With this high volume, we need to preserve our movement stamina through smaller sets. Pull-Ups being done in 5's or 10's, and pushups in 5's or even 3's can be a good option.

2) Recovery
This is all we are going to partake in today. The volume is heavy here, so let's take a 5:00 light recovery row to flush out the shoulders and legs.

+ 60+ Age Group

2016 Games Masters

1) Conditioning
4 Rounds:
3 Push Jerks
4 Front Squats
5 Power Cleans
15 Pull-Ups
50 Double-Unders

Rx Barbell - 135/95
This is the conditioning, and the heart of today's training. Give your best on this piece as this is where our effort should lie.

On the push jerks, after that third rep, attempt go right into the front squats. We want to minimize the amount of extra cleans we are doing in this workout as the PC/PU/DU combination becomes grippy. It is worth the extra few moments before beginning the jerks to rest in order to allow yourself to go directly into 4 unbroken front squats.

On the power cleans, take these as singles. Although you may be strong enough to hold on to repetitions here, singles can preserve your grip and pulling strength for the following pull-ups.

On the pull-ups, aim for consistent sets. We think about it a lot - we do not want to go unbroken on the first set only to be reduced to 5's, 3's, and potentially even 2's and 1's in the later rounds. Break them up early to preserve them, and so that we have strength in our shoulders for the following barbell set.

On the double-unders, aim to bite these off after a small breather. Straight sets on double-unders are far less taxing than 2-3 trip-ups. It's worth the extra pause here to recompose, and aim for a large set.

2) Rowing
This is not for score - this is for practice and recovery:
2,000 Meter Light Recovery Row
Every 500m (500, 1000, 1500 & 2000), complete HS walk, not to exceed 50'.
If we do not yet have consistent HS walking, kick up to a wall and drill shifting your bodyweight from hand to hand. Hold for 20-30 seconds, then come down.


2017 Qualifier/Open Athletes

1) Conditioning
3 Rounds:
3 Push Jerks
4 Front Squats
5 Power Cleans
15 Pull-Ups
20 Pushups
25 AbMat Sit-Ups

Rx Barbell - 115/80
This is the conditioning, and the heart of today's training. Give your best on this piece as this is where our effort should lie.

On the push jerks, after that third rep, attempt go right into the front squats. We want to minimize the amount of extra cleans we are doing in this workout, especially since cleans directly follow the front squats.

On the power cleans, take these as singles. Although you may be strong enough to hold on to repetitions here, singles can preserve your grip and pulling strength for the following pull-ups.

On the pull-ups and pushups, break these up early and aim for small sets. Consistent small sets can be more challenging on the engine (less "rest time"), but, far more manageable on a stamina standpoint. With this high volume, we need to preserve our movement stamina through smaller sets. Pull-Ups being done in 5's or 10's, and pushups in 5's or even 3's can be a good option.

2) Recovery
This is all we are going to partake in today. The volume is heavy here, so let's take a 5:00 light recovery row to flush out the shoulders and legs.