Monday · 06.13.16

All Athletes

Masters’ Mindset

Today is Week 7 of our progression on our OTM Snatch work on Monday's.

On the Snatch OTM - it is not a necessity to increase in weight. Focus on moving better on these repetitions, and if the time is right, increase the loading slightly. Today's aim is to achieve 10 heavy singles - you decide the weight, and to either climb or go across.
On the Back Squats, we will be following a similar pattern to the previous 4-week microcycle. The goal this week is to increase the weight just slightly from last week.

Pre-Conditioning

3 Rounds:
15 Calorie Row
10 Dive-bomber Pushups
5 Strict Pull-Ups

Into...

3 Rounds:
10 Pausing Dowel Overhead Squats

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

1:00 Air Squat Hold to Start. Make note of the quality of your squat here.

1. DorsiFlexion (Ankle Flexibility) - 2:00 Total
With a narrow stance, find the bottom of your squat. Place a bar on the tops of your knees, assisting to close the angle between your shins and the floor. If an empty bar feels light, you can load it lightly to accentuate the ankle stretch.

2. Couch Stretch - 1:00 each leg
3. First Rib Mobilization
With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:

  1. Arm circles to the front
  2. Arm circles to the back
  3. Straight arm raise overhead
  4. Pressing motion (imagine doing a dumbbell press)

Loosening up this first rib on the trap will allow for a better overhead position today in our snatches. Switch sides after completing the 5 reps of each motion.

Skills

Snatch Complex
5 Sets, starting with an empty barbell. Final set should have no more than 95/65.
2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

Snatch Balance
OTM x 7
2 Reps
This is not in place as a strength builder, but rather a speed builder.

Focus points:
Speed yourself beneath the bar - as opposed to driving the bar high.
Elbows are punched to lockout aggressively
Pause and stabilize in the very bottom of your squat, and then stand.

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

1) Snatch
EMOM x 10 - 1 Snatch
This is the first week of a progression.
The choice will be yours every week - to climb or to go across.
Especially on this first week - no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true "heavy".
We build upon this every week.

2) Deficit Pausing Snatch Deadlift
5x2 @ 100%
Standing on 2-4 inch riser (think standing on a 25lb plate), pause at:

  1. Mid-Shin
  2. Just below the knee

Rest 1:30 between sets.

The purpose of pausing at these two positions...

At mid-shin, we are strengthening our positioning off the ground. This 1st pull is crucial - it's never about speed here, but positioning. If our back cannot maintain position and we round off, even if just slightly, we lose significant power and potential in our following 2nd pull (the jump). Two second pause here.

At just below the knee, we are aiming to load the hamstrings, preparing for the launch - the speed through into the jump. Two cues to keep in mind - locked in back with "lats on" and vertical shins. Two second pause here.

After pausing at both positions (mid-shin and below knee), stand to full extension, and then drop the bar for your second repetition.

3) Back Squat
5 Sets of 3 Across
Rest no more than 3:00 between sets.
Build upon last week, and aim to increase just slightly

We will be following a similar format to the first four weeks. Whereas the previous 4 improved our 5-Rep Heavy to a 7-Rep Heavy, these next four will aim to improve our 3-Rep Heavy to a new 5-Rep Heavy.

Week 1 - 5x3 (Weight "A")
Week 2 - 5x3 (Weight "B")
Week 3 - 5x5 (Weight "A")
Week 4 - 5x5 (Weight "B")

4) Conditioning
6 Rounds:
13 Thrusters (95/65)
14 Pull-Ups

In this workout, the proper pacing strategy can be the difference of several minutes.

The first set of thrusters needs to be straight for everyone. If we are breaking up that first set on the barbell, the weight is too heavy and we need to decrease in order to preserve the stimulus of the workout.

Each following set, there should be no more than a single break on the barbell. Unbroken, 8-5. 7-6... if we are breaking any more than that single time, the effort we use to pick back up the barbell is expending unnecessary time and energy. Aim for consistent times on the barbell on all rounds - it is easy to blow through the first two, but take those very long breaks before picking it back up in rounds 4 and 5.

On the pull-ups, take a quick pause before each set to focus on efficiency of movement. It is a higher volume pull-up workout, and moving well on the pull-up bar can greatly reduce the amount of time we are staring at the bar in the later rounds. What we need to avoid are those repetitions that take a toll on the body due to inefficient form. This tends to happen when we either rush into a set, or are not composed enough to execute good mechanics. In the final rounds, have at it, but in the first 3, pace them in order to preserve consistent sets in the final rounds.

+ 55-59, 60+

1) Snatch
EMOM x 10 - 1 Snatch
This is the first week of a progression.
The choice will be yours every week - to climb or to go across.
Especially on this first week - no misses due to the weights being too heavy.

Selections should be challenging, but manageable.. a true "heavy".
We build upon this every week.

2) Deficit Pausing Snatch Deadlift
5x2 @ 100%
Standing on 2-4 inch riser (think standing on a 25lb plate), pause at:

  1. Mid-Shin
  2. Just below the knee

Rest 1:30 between sets.

The purpose of pausing at these two positions...

At mid-shin, we are strengthening our positioning off the ground. This 1st pull is crucial - it's never about speed here, but positioning. If our back cannot maintain position and we round off, even if just slightly, we lose significant power and potential in our following 2nd pull (the jump). Two second pause here.

At just below the knee, we are aiming to load the hamstrings, preparing for the launch - the speed through into the jump. Two cues to keep in mind - locked in back with "lats on" and vertical shins. Two second pause here.

After pausing at both positions (mid-shin and below knee), stand to full extension, and then drop the bar for your second repetition.

3) Back Squat
5 Sets of 3 Across
Rest no more than 3:00 between sets.
Build upon last week, and aim to increase just slightly

We will be following a similar format to the first four weeks. Whereas the previous 4 improved our 5-Rep Heavy to a 7-Rep Heavy, these next four will aim to improve our 3-Rep Heavy to a new 5-Rep Heavy.

Week 1 - 5x3 (Weight "A")
Week 2 - 5x3 (Weight "B")
Week 3 - 5x5 (Weight "A")
Week 4 - 5x5 (Weight "B")

4) Conditioning
5 Rounds:
13 Thrusters (75/55)
10 Pull-Ups

In this workout, the proper pacing strategy can be the difference of several minutes.

The first set of thrusters needs to be straight for everyone. If we are breaking up that first set on the barbell, the weight is too heavy and we need to decrease in order to preserve the stimulus of the workout.

Each following set, there should be no more than a single break on the barbell. Unbroken, 8-5. 7-6... if we are breaking any more than that single time, the effort we use to pick back up the barbell is expending unnecessary time and energy. Aim for consistent times on the barbell on all rounds - it is easy to blow through the first two, but take those very long breaks before picking it back up in the final rounds.

On the pull-ups, take a quick pause before each set to focus on efficiency of movement. It is a higher volume pull-up workout, and moving well on the pull-up bar can greatly reduce the amount of time we are staring at the bar in the later rounds. What we need to avoid are those repetitions that take a toll on the body due to inefficient form. This tends to happen when we either rush into a set, or are not composed enough to execute good mechanics. In the final rounds, have at it, but in the first 3, pace them in order to preserve consistent sets in the final rounds.