Saturday · 06.11.16

All Athletes

Masters’ Mindset

Week 6 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.

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.


+ 40-44, 45-49 Age Group

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
1 x 1
1 x 5

Build to a heavy single for the day - does not need to be a PR, a 1RM test will come. Today let's get a heavy, challenging single in, and then move to do the same for a set of 5 repetitions. Heavy and challenging, but not necessary a PR. Go by feel.

3) Conditioning
5 Rounds:
5 Power Snatches (135/95)
20 Wallballs (20/14)
200 Meter Run
Rest 1:00 between rounds.

Push the pace today on the runs. Last year in the games, a test of power snatches and sprints came into play. We expect to be back on that field again, with a similar test of fitness. Let's work the power output today and push the speed on the runs.

Do not empty the tank on the first few rounds, but be aggressive with your transitions and the run. Aim for rounds 3 and 4 to be your best.


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
1 x 1
1 x 5
Build to a heavy single for the day - does not need to be a PR, a 1RM test will come. Today let's get a heavy, challenging single in, and then move to do the same for a set of 5 repetitions. Heavy and challenging, but not necessary a PR. Go by feel.

3) Conditioning
35 Wallballs, 35 Calorie Row, Rest 1:00
30 Wallballs, 30 Calorie Row, Rest 1:00
25 Wallballs, 25 Calorie Row, Rest 1:00
20 Wallballs, 20 Calorie Row, Rest 1:00
15 Wallballs, 15 Calorie Row

Rx - 20/14

As we train the stamina of the wall ball movement today, we want to get outside of our comfort zone and push for bigger sets, knowing we have breaks in between rounds. It is very common for athletes to fall into quick sets of 5, or 10 WB shots. And strategy wise in many workouts, that may be their best option at the time. Today, let's push that threshold and get comfortable being uncomfortable - and proving to yourself you can dig out a few more reps.

It is not necessary to go unbroken all the way through. The stimulus today is, wherever you would normally break... get one more.

+ 50-54 Age Group

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
1 x 1
1 x 5

Build to a heavy single for the day - does not need to be a PR, a 1RM test will come. Today let's get a heavy, challenging single in, and then move to do the same for a set of 5 repetitions. Heavy and challenging, but not necessary a PR. Go by feel.

3) Conditioning
5 Rounds:
5 Power Snatches (115/80)
20 Wallball Shots (20/14)
200 Meter Run
Rest 1:00 between rounds.

Push the pace today on the runs. Last year in the games, a test of power snatches and sprints came into play. We expect to be back on that field again, with a similar test of fitness. Let's work the power output today and push the speed on the runs.

Do not empty the tank on the first few rounds, but be aggressive with your transitions and the run. Aim for rounds 3 and 4 to be your best.


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
1 x 1
1 x 5

Build to a heavy single for the day - does not need to be a PR, a 1RM test will come. Today let's get a heavy, challenging single in, and then move to do the same for a set of 5 repetitions. Heavy and challenging, but not necessary a PR. Go by feel.

3) Conditioning
35 Wallballs, 35 Calorie Row, Rest 1:00
30 Wallballs, 30 Calorie Row, Rest 1:00
25 Wallballs, 25 Calorie Row, Rest 1:00
20 Wallballs, 20 Calorie Row, Rest 1:00
15 Wallballs, 15 Calorie Row

Rx - 20/14

As we train the stamina of the wall ball movement today, we want to get outside of our comfort zone and push for bigger sets, knowing we have breaks in between rounds. It is very common for athletes to fall into quick sets of 5, or 10 WB shots. And strategy wise in many workouts, that may be their best option at the time. Today, let's push that threshold and get comfortable being uncomfortable - and proving to yourself you can dig out a few more reps.

It is not necessary to go unbroken all the way through. The stimulus today is, wherever you would normally break... get one more.

+ 55-59, 60+ Age Group

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
1 x 1
1 x 5

Build to a heavy single for the day - does not need to be a PR, a 1RM test will come. Today let's get a heavy, challenging single in, and then move to do the same for a set of 5 repetitions. Heavy and challenging, but not necessary a PR. Go by feel.

3) Conditioning
5 Rounds:
5 Power Snatches (95/65)
15 Wallball Shots (20/10)
200 Meter Run
Rest 1:00 between rounds.

Push the pace today on the runs. Last year in the games, a test of power snatches and sprints came into play. We expect to be back on that field again, with a similar test of fitness. Let's work the power output today and push the speed on the runs.

Do not empty the tank on the first few rounds, but be aggressive with your transitions and the run. Aim for rounds 3 and 4 to be your best.


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
1 x 1
1 x 5

Build to a heavy single for the day - does not need to be a PR, a 1RM test will come. Today let's get a heavy, challenging single in, and then move to do the same for a set of 5 repetitions. Heavy and challenging, but not necessary a PR. Go by feel.

3) Conditioning
30 Wallballs, 30 Calorie Row, Rest 1:00
25 Wallballs, 25 Calorie Row, Rest 1:00
20 Wallballs, 20 Calorie Row, Rest 1:00
15 Wallballs, 15 Calorie Row, Rest 1:00
10 Wallballs, 10 Calorie Row, Rest 1:00

Rx - 20/10 to a 9' Target

As we train the stamina of the wall ball movement today, we want to get outside of our comfort zone and push for bigger sets, knowing we have breaks in between rounds. It is very common for athletes to fall into quick sets of 5, or 10 WB shots. And strategy wise in many workouts, that may be their best option at the time. Today, let's push that threshold and get comfortable being uncomfortable - and proving to yourself you can dig out a few more reps.

It is not necessary to go unbroken all the way through. The stimulus today is, wherever you would normally break... get one more.