Tuesday · 06.14.16

Masters’ Mindset
Today we focus purely on conditioning and stamina, while giving the shoulders a rest.
Steer clear of any shoulder intensive training today.

All Athletes
Tempo Row
3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.
After each round, complete (not for time)
5 Slow Dowel Good Mornings
5 Slow Dowel Back Squats
5 Walkouts*
5 Spidermans each leg

*Walkout:
Sumo style base to start (wide feet). Aiming to keep your back as flat as you can, bring your hands down to the floor in front of you and slowly palm your way to a pushup position. Get one pushup, and then palm you way backwards back to your full standing position. The more narrow the feet, the more aggressive the stretch is on the hamstrings.

Mobility
Hamstring mash with lacrosse ball (1:00 each hamstring)
Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch - 1:00 each side

Couch Stretch - 1:00 each side

 

Ages 40-44, 45-49

2016 Games Masters

1) Conditioning Primer
In this workout, let's focus on the run. Let's start to take some points from POSE running technique to apply to our efforts today.

POSE Running by Brian MacKenzie

In this video, let's start to focus on the mechanics of the pull. In POSE running, we aim to avoid the heel strike, and instead impact on mid-foot. The heel still comes in light contact with the ground each step (think of it a de-load of the calves and achilles), but focus on the mid-foot strike today.

Do two iterations of the drills above, and we'll move onto the conditioning piece. We will continue to build, running workout by running workout, on this technique.

2) Conditioning
"Christine's on the Run"
3 Rounds:
400 Meter Run
12 Deadlifts (245/165)
21 Box Jumps (24"/20")

On the runs - have a single cue in mind. "Hot Lava". The ground is made of hot lava, and the goal is to pull your foot off the ground as fast as you can.
The deadlifts - aim for a quick transition to the barbell, and all three sets need to be straight. Engine building today - if we are breaking these up, it's due to the weight being too heavy. it's meant to be a challenging weight, but something we can hang on for all three rounds.
On the box jumps - stay close to the box. If you need to rest, rest on top of the box. Taking away the ability to walk around, you're likely to get that next rep sooner.
Push the pace on the deadlifts and the box jumps, and focus on a steady pace on the run. Efficiency pays off today on the running - focus on it.

3) Conditioning
Alternating OTM x 12
Odd Minutes - 3 Deadlifts + 20 DU
Even Minutes - 15 GHD Sit-Ups

The weight on the deadlift is climbing. Start at a manageable weight, and slowly build from there. By the end of the 6th round (6 rounds back and forth totaling 12 minutes), we should be a heavy, challenging weight.


2017 Regional/Open Athletes

1) Conditioning Primer
Let's prime the body for these three movements.
3 Rounds, building with intensity:
150 Meter Row
5 Deadlifts (about half your working weight today)
7 Box Jumps
Rest 1:00 between rounds

Purpose here is to train the transitions, and train the body to adapt to the following movement. We know what rowing feels like, what deadlifts feel like, and box jumps - but let's train the exact feeling. After your three rounds, build to your final working weight (Rx being 225/155), and do one final round (Round 3). These reps will pay off.

2) Conditioning
"Jacked Up Christine"
3 Rounds:
500 Meter Row
12 Deadlifts (225/155)
21 Box Jumps (24"/20")

In this workout, transitions count. It is very easy to move slowly off the rower, chalk up before the deadlifts, and take a breather before starting the box jumps. Mindset today - just start.
On the row, it is the pacer. If it were a calorie row, we may push the pace. Being a meter row, think about slowing down your 2K pace by about 10 seconds, and hold there. This should be a pace you can literally jump off the rower from, and immediately start the deadlifts on.
On the deadlifts, each round needs to be unbroken. Train the engine today. If we are breaking up the deadlifts, the weight is too heavy. We have a strength building EMOM post-workout - let this be legs and lungs.

On the box jumps, if you need to rest, rest on top of the box. Resting on top of the box takes away the ability to "walk around" in between sets, which is very common when we fatigue. Take that away, and be closer to your next rep.

3) Conditioning
Alternating OTM x 12
Odd Minutes - 3 Deadlifts + 20 DU
Even Minutes - 15 GHD Sit-Ups

The weight on the deadlift is climbing. Start at a manageable weight, and slowly build from there. By the end of the 6th round (6 rounds back and forth totaling 12 minutes), we should be a heavy, challenging weight.

Ages 50-54

2016 Games Masters

1) Conditioning Primer
In this workout, let's focus on the run. Let's start to take some points from POSE running technique to apply to our efforts today.

POSE Running by Brian MacKenzie

In this video, let's start to focus on the mechanics of the pull. In POSE running, we aim to avoid the heel strike, and instead impact on mid-foot. The heel still comes in light contact with the ground each step (think of it a de-load of the calves and achilles), but focus on the mid-foot strike today.

Do two iterations of the drills above, and we'll move onto the conditioning piece. We will continue to build, running workout by running workout, on this technique.

2) Conditioning
"Christine's on the Run"
3 Rounds:
400 Meter Run
12 Deadlifts (225/155)
21 Box Jumps (24"/20")

On the runs - have a single cue in mind. "Hot Lava". The ground is made of hot lava, and the goal is to pull your foot off the ground as fast as you can.
The deadlifts - aim for a quick transition to the barbell, and all three sets need to be straight. Engine building today - if we are breaking these up, it's due to the weight being too heavy. it's meant to be a challenging weight, but something we can hang on for all three rounds.
On the box jumps - stay close to the box. If you need to rest, rest on top of the box. Taking away the ability to walk around, you're likely to get that next rep sooner.
Push the pace on the deadlifts and the box jumps, and focus on a steady pace on the run. Efficiency pays off today on the running - focus on it.

3) Conditioning
Alternating OTM x 12
Odd Minutes - 3 Deadlifts + 20 DU
Even Minutes - 15 GHD Sit-Ups

The weight on the deadlift is climbing. Start at a manageable weight, and slowly build from there. By the end of the 6th round (6 rounds back and forth totaling 12 minutes), we should be a heavy, challenging weight.


2017 Regional/Open Athletes

1) Conditioning Primer
Let's prime the body for these three movements.
3 Rounds, building with intensity:
150 Meter Row
5 Deadlifts (about half your working weight today)
7 Box Jumps
Rest 1:00 between rounds

Purpose here is to train the transitions, and train the body to adapt to the following movement. We know what rowing feels like, what deadlifts feel like, and box jumps - but let's train the exact feeling. After your three rounds, build to your final working weight (Rx being 225/155), and do one final round (Round 3). These reps will pay off.

2) Conditioning
"Jacked Up Christine"
3 Rounds:
500 Meter Row
12 Deadlifts (205/145)
21 Box Jumps (24"/20")

In this workout, transitions count. It is very easy to move slowly off the rower, chalk up before the deadlifts, and take a breather before starting the box jumps. Mindset today - just start.
On the row, it is the pacer. If it were a calorie row, we may push the pace. Being a meter row, think about slowing down your 2K pace by about 10 seconds, and hold there. This should be a pace you can literally jump off the rower from, and immediately start the deadlifts on.
On the deadlifts, each round needs to be unbroken. Train the engine today. If we are breaking up the deadlifts, the weight is too heavy. We have a strength building EMOM post-workout - let this be legs and lungs.

On the box jumps, if you need to rest, rest on top of the box. Resting on top of the box takes away the ability to "walk around" in between sets, which is very common when we fatigue. Take that away, and be closer to your next rep.

3) Conditioning
Alternating OTM x 12
Odd Minutes - 3 Deadlifts + 20 DU
Even Minutes - 15 GHD Sit-Ups

The weight on the deadlift is climbing. Start at a manageable weight, and slowly build from there. By the end of the 6th round (6 rounds back and forth totaling 12 minutes), we should be a heavy, challenging weight.

Ages 55-59, 60+

2016 Games Masters

1) Conditioning Primer
In this workout, let's focus on the run. Let's start to take some points from POSE running technique to apply to our efforts today.

POSE Running by Brian MacKenzie

In this video, let's start to focus on the mechanics of the pull. In POSE running, we aim to avoid the heel strike, and instead impact on mid-foot. The heel still comes in light contact with the ground each step (think of it a de-load of the calves and achilles), but focus on the mid-foot strike today.

Do two iterations of the drills above, and we'll move onto the conditioning piece. We will continue to build, running workout by running workout, on this technique.

2) Conditioning
"Christine's on the Run"
3 Rounds:
400 Meter Run
12 Deadlifts (185/135)
21 Box Jumps (24"/20")

On the runs - have a single cue in mind. "Hot Lava". The ground is made of hot lava, and the goal is to pull your foot off the ground as fast as you can.
The deadlifts - aim for a quick transition to the barbell, and all three sets need to be straight. Engine building today - if we are breaking these up, it's due to the weight being too heavy. it's meant to be a challenging weight, but something we can hang on for all three rounds.
On the box jumps - stay close to the box. If you need to rest, rest on top of the box. Taking away the ability to walk around, you're likely to get that next rep sooner.
Push the pace on the deadlifts and the box jumps, and focus on a steady pace on the run. Efficiency pays off today on the running - focus on it.

3) Conditioning
Alternating OTM x 12
Odd Minutes - 3 Deadlifts + 20 DU
Even Minutes - 15 GHD Sit-Ups

The weight on the deadlift is climbing. Start at a manageable weight, and slowly build from there. By the end of the 6th round (6 rounds back and forth totaling 12 minutes), we should be a heavy, challenging weight.


2017 Regional/Open Athletes

1) Conditioning Primer
Let's prime the body for these three movements.
3 Rounds, building with intensity:
150 Meter Row
5 Deadlifts (about half your working weight today)
7 Box Jumps
Rest 1:00 between rounds

Purpose here is to train the transitions, and train the body to adapt to the following movement. We know what rowing feels like, what deadlifts feel like, and box jumps - but let's train the exact feeling. After your three rounds, build to your final working weight (Rx being 225/155), and do one final round (Round 3). These reps will pay off.

2) Conditioning
"Jacked Up Christine"
3 Rounds:
500 Meter Row
12 Deadlifts (155/105)
21 Box Jumps (20")

In this workout, transitions count. It is very easy to move slowly off the rower, chalk up before the deadlifts, and take a breather before starting the box jumps. Mindset today - just start.
On the row, it is the pacer. If it were a calorie row, we may push the pace. Being a meter row, think about slowing down your 2K pace by about 10 seconds, and hold there. This should be a pace you can literally jump off the rower from, and immediately start the deadlifts on.
On the deadlifts, each round needs to be unbroken. Train the engine today. If we are breaking up the deadlifts, the weight is too heavy. We have a strength building EMOM post-workout - let this be legs and lungs.

On the box jumps, if you need to rest, rest on top of the box. Resting on top of the box takes away the ability to "walk around" in between sets, which is very common when we fatigue. Take that away, and be closer to your next rep.

3) Conditioning
Alternating OTM x 12
Odd Minutes - 3 Deadlifts + 20 DU
Even Minutes - 10 GHD Sit-Ups

The weight on the deadlift is climbing. Start at a manageable weight, and slowly build from there. By the end of the 6th round (6 rounds back and forth totaling 12 minutes), we should be a heavy, challenging weight.