Wednesday · 06.15.16

Masters’ Mindset
Today is the final week of our progression - 85%. And we are just going to focus on the Clean today.
Let's get comfortable and confident moving some heavy 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.

Ages 40-44, 45-49

2016 Games Masters

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 8
1 Power Clean (75%)

Starting on the 12:00...
Every Minute on the Minute x 8
1 Squat Clean (85%)

Starting on the 24:00...
For Time:
21-18-15-12-9-6-3:
Unbroken Push Jerks (115/80)

This is the final week of this current phase of OTM lifting.
Today's focus is on the clean - we are omitting the snatch today as we achieved the heavy stimulus on Monday. On our last day of this progression, our aim is to transfer the speed of your power clean at 75%, to the speed of your squat clean at 85%.

Today will be challenging at 85%. Keep this in mind - what comes before the weights, is the technique. If the mechanics isn't there at the heavier weight today, bring the weight down a bit.
The cashout today will build stamina in our push jerk. All of the sets need to be unbroken - if we don't make the number and drop the bar, the set does not count. After each completed set, the bar must touch the ground before the starting the next.
Ensure that the weight we choose for today is something we know for sure we could do for at a minimum 30 repetitions unbroken.

2) Accessory/Strength

3 Rounds, Not for Time:
25 Meter Heavy Prowler Push
50 Meter Heavy Reverse Sled Pull (face the sled)
100 Meter Front Rack KB Carry (53's/35's)

On the Prowler - should be approaching 1.5-2x your bodyweight on the sled. This should be a walk, not a jog or run. If you can jog with it, add some weight.

On the Reverse Sled Pull - place the straps or the belt around your waistline, and walk backwards. Take a little bit of weight off for this one - push can be heavier. Again, walking pace on this, and keep your mid-line engaged.

On the Front Rack KB Carry - two kettle bells in the front rack, much like how you would perform a KB front Squat. This will build strength and stamina in the upper back, and is a great midline developer. If you can't make the first 100 meters unbroken, use a slightly lighter weight. Not for time here, for quality.


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 Power Clean (75%)

Starting on the 12:00...
Every Minute on the Minute x 8
1 Squat Clean (85%)

Starting on the 24:00...
For Time:
21-18-15-12-9-6-3:
Unbroken Push Jerks (115/80)

This is the final week of this current phase of OTM lifting.
Today's focus is on the clean - we are omitting the snatch today as we achieved the heavy stimulus on Monday. On our last day of this progression, our aim is to transfer the speed of your power clean at 75%, to the speed of your squat clean at 85%.

Today will be challenging at 85%. Keep this in mind - what comes before the weights, is the technique. If the mechanics isn't there at the heavier weight today, bring the weight down a bit.
The cashout today will build stamina in our push jerk. All of the sets need to be unbroken - if we don't make the number and drop the bar, the set does not count. After each completed set, the bar must touch the ground before the starting the next.
Ensure that the weight we choose for today is something we know for sure we could do for at a minimum 30 repetitions unbroken.

2) Row Conditioning

750 Meter Recovery Row
500 Meter Row at your 2K Pace
750 Meter Recovery Row

This is a 500 meter fast pace as the heart, bookended by two 750 meter lightly paced rows.
The 750 meter rows - 2K pace + 10-15s
The 500 meter rows - Your 2K pace

If you row a 8:00 2K, it would look like the following:
First 750m - ~2:10-2:15 / 500m
Middle 500m - ~2:00 / 500m
Last 750m - ~2:10-2:15 / 500m

Ages 50-54, 55-59

2016 Games Masters

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 8
1 Power Clean (75%)

Starting on the 12:00...
Every Minute on the Minute x 8
1 Squat Clean (85%)

Starting on the 24:00...
For Time:
21-18-15-12-9-6-3:
Unbroken Push Jerks (95/65)

This is the final week of this current phase of OTM lifting.
Today's focus is on the clean - we are omitting the snatch today as we achieved the heavy stimulus on Monday. On our last day of this progression, our aim is to transfer the speed of your power clean at 75%, to the speed of your squat clean at 85%.

Today will be challenging at 85%. Keep this in mind - what comes before the weights, is the technique. If the mechanics isn't there at the heavier weight today, bring the weight down a bit.
The cashout today will build stamina in our push jerk. All of the sets need to be unbroken - if we don't make the number and drop the bar, the set does not count. After each completed set, the bar must touch the ground before the starting the next.
Ensure that the weight we choose for today is something we know for sure we could do for at a minimum 30 repetitions unbroken.

2) Accessory/Strength

3 Rounds, Not for Time:
25 Meter Heavy Prowler Push
50 Meter Heavy Reverse Sled Pull (face the sled)
100 Meter Front Rack KB Carry (53's/35's)

On the Prowler - should be approaching 1.5-2x your bodyweight on the sled. This should be a walk, not a jog or run. If you can jog with it, add some weight.

On the Reverse Sled Pull - place the straps or the belt around your waistline, and walk backwards. Take a little bit of weight off for this one - push can be heavier. Again, walking pace on this, and keep your mid-line engaged.

On the Front Rack KB Carry - two kettle bells in the front rack, much like how you would perform a KB front Squat. This will build strength and stamina in the upper back, and is a great midline developer. If you can't make the first 100 meters unbroken, use a slightly lighter weight. Not for time here, for quality.


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 Power Clean (75%)

Starting on the 12:00...
Every Minute on the Minute x 8
1 Squat Clean (85%)

Starting on the 24:00...
For Time:
21-18-15-12-9-6-3:
Unbroken Push Jerks (95/65)

This is the final week of this current phase of OTM lifting.
Today's focus is on the clean - we are omitting the snatch today as we achieved the heavy stimulus on Monday. On our last day of this progression, our aim is to transfer the speed of your power clean at 75%, to the speed of your squat clean at 85%.

Today will be challenging at 85%. Keep this in mind - what comes before the weights, is the technique. If the mechanics isn't there at the heavier weight today, bring the weight down a bit.
The cashout today will build stamina in our push jerk. All of the sets need to be unbroken - if we don't make the number and drop the bar, the set does not count. After each completed set, the bar must touch the ground before the starting the next.
Ensure that the weight we choose for today is something we know for sure we could do for at a minimum 30 repetitions unbroken.

2) Row Conditioning

750 Meter Recovery Row
500 Meter Row at your 2K Pace
750 Meter Recovery Row

This is a 500 meter fast pace as the heart, bookended by two 750 meter lightly paced rows.
The 750 meter rows - 2K pace + 10-15s
The 500 meter rows - Your 2K pace

If you row a 8:00 2K, it would look like the following:
First 750m - ~2:10-2:15 / 500m
Middle 500m - ~2:00 / 500m
Last 750m - ~2:10-2:15 / 500m

Ages 60+

2016 Games Masters

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 8
1 Power Clean (75%)

Starting on the 12:00...
Every Minute on the Minute x 8
1 Squat Clean (85%)

Starting on the 24:00...
For Time:
21-18-15-12-9-6-3:
Unbroken Push Jerks (75/55)

This is the final week of this current phase of OTM lifting.
Today's focus is on the clean - we are omitting the snatch today as we achieved the heavy stimulus on Monday. On our last day of this progression, our aim is to transfer the speed of your power clean at 75%, to the speed of your squat clean at 85%.

Today will be challenging at 85%. Keep this in mind - what comes before the weights, is the technique. If the mechanics isn't there at the heavier weight today, bring the weight down a bit.
The cashout today will build stamina in our push jerk. All of the sets need to be unbroken - if we don't make the number and drop the bar, the set does not count. After each completed set, the bar must touch the ground before the starting the next.
Ensure that the weight we choose for today is something we know for sure we could do for at a minimum 30 repetitions unbroken.

2) Accessory/Strength

3 Rounds, Not for Time:
25 Meter Heavy Prowler Push
50 Meter Heavy Reverse Sled Pull (face the sled)
100 Meter Front Rack KB Carry (35's/20's)

On the Prowler - should be approaching 1.5-2x your bodyweight on the sled. This should be a walk, not a jog or run. If you can jog with it, add some weight.

On the Reverse Sled Pull - place the straps or the belt around your waistline, and walk backwards. Take a little bit of weight off for this one - push can be heavier. Again, walking pace on this, and keep your mid-line engaged.

On the Front Rack KB Carry - two kettle bells in the front rack, much like how you would perform a KB front Squat. This will build strength and stamina in the upper back, and is a great midline developer. If you can't make the first 100 meters unbroken, use a slightly lighter weight. Not for time here, for quality.


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 Power Clean (75%)

Starting on the 12:00...
Every Minute on the Minute x 8
1 Squat Clean (85%)

Starting on the 24:00...
For Time:
21-18-15-12-9-6-3:
Unbroken Push Jerks (65/45)

This is the final week of this current phase of OTM lifting.
Today's focus is on the clean - we are omitting the snatch today as we achieved the heavy stimulus on Monday. On our last day of this progression, our aim is to transfer the speed of your power clean at 75%, to the speed of your squat clean at 85%.

Today will be challenging at 85%. Keep this in mind - what comes before the weights, is the technique. If the mechanics isn't there at the heavier weight today, bring the weight down a bit.
The cashout today will build stamina in our push jerk. All of the sets need to be unbroken - if we don't make the number and drop the bar, the set does not count. After each completed set, the bar must touch the ground before the starting the next.
Ensure that the weight we choose for today is something we know for sure we could do for at a minimum 30 repetitions unbroken.

2) Row Conditioning

750 Meter Recovery Row
500 Meter Row at your 2K Pace
750 Meter Recovery Row

This is a 500 meter fast pace as the heart, bookended by two 750 meter lightly paced rows.
The 750 meter rows - 2K pace + 10-15s
The 500 meter rows - Your 2K pace

If you row a 8:00 2K, it would look like the following:
First 750m - ~2:10-2:15 / 500m
Middle 500m - ~2:00 / 500m
Last 750m - ~2:10-2:15 / 500m