Friday · 06.17.16

Masters’ Mindset

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

Pre-Conditioning
3 Rounds:
300 Meter Slow Row, 3 Strict Pull-Ups, 6 Pushups, 9 Abmat Sit-ups

Into...
With an empty barbell:
Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle-Cleans

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.

Banded Shoulder Distraction - 90s each side

Banded Hamstring Stretch - 90s each leg

Ages 40-44, 45-49, 50-54

2016 Games Masters

1) Conditioning

21 Power Cleans, 21 Ring Dips, 400 Meter Run
15 Power Cleans, 15 Ring Dips, 400 Meter Run
9 Power Cleans, 9 Ring Dips, 400 Meter Run
Rx - 135/95

Strategy wise, the ring dips are the first movement to think about. Think of the power cleans as a buy-in for this movement, especially if it's something we struggle with. Whereas the cleans and the running are metabolic - we can always get that next repetition even when fatigued.

Ring dips however, once at the point of deep fatigue, can slow down drastically. We need to war-game these sets to ensure we stay consistent across, and not "bonk" or hit the wall on this movement.
To start, let's watch a throwback video on kipping ring dips:

https://www.youtube.com/watch?v=HAKVLAItZYQ

The kipping ring, when dialed in, can take minutes off this workout. As you are in the bottom of the ring dip (shoulders to rings), let you knees lock out directly beneath you. From there, imagine there is a sheet of glass that is waist level. It is our goal to bring our knees up fast and aggressively to break this plane of glass. As you do this aggressive knee tuck, and "break the glass" you'll feel a very short-lived weightlessness. That's where you capitalize, in that moment.

As soon as your knees break the sheet of glass, we want to do two things simultaneously: 1) Start your press to extension, and 2) Aggressive downward kick.

Aggressively kick those feet back down to where you began - a full kick downwards. This final kick completes what is referred to as a "frog kip". Big knee strike up, immediately into a foot stop down. This final kick downwards helps to propel you above the rings.

Above all, this is a timing and coordination issue. Practice it. To feel the change of direction out (knee strike, to foot kick), try doing it with one leg while the other supports you on the ground as you hold onto the rings.

For modifications today, let's first dial back the volume of the dips (example: 12-9-6), with the intention on being to get that first set done, on the first round, with no more than 3 breaks. Banded ring dips are great for developing strength in the movement, and do these strict.
The cleans should be a weight we can cycle each round, with at most 1-2 breaks per round. Towards the end of each set, ease off the throttle a touch to prepare yourself for the ring dips.

The first two runs should be a controlled pace. Find what you would hold for a 2-mile foot race. On the last run - that's the finish. Empty the tank there.

2) Conditioning

50' Handstand Walk, 10 DBall Shoulders (100/80)
40' Handstand Walk, 8 DBall Shoulders (100/80)
30' Handstand Walk, 6 DBall Shoulders (100/80)
20' Handstand Walk, 4 DBall Shoulders (100/80)
10' Handstand Walk, 2 DBall Shoulders (100/80)

On this workout, mark cones every 10'. If you come down from your HS walk before completing the distance, move back to the last completed 10' cone. This has been a standard used in competition.

2017 Qualifier/Open Athletes

1) Conditioning

21 Power Cleans, 21 Ring Dips, 500 Meter Row
15 Power Cleans, 15 Ring Dips, 500 Meter Row
9 Power Cleans, 9 Ring Dips, 500 Meter Row
Rx - 135/95

Strategy wise, the ring dips are the first movement to think about. Think of the power cleans as a buy-in for this movement, especially if it's something we struggle with. Whereas the cleans and the rowing are metabolic - we can always get that next repetition even when fatigued. Ring dips however, once at the point of deep fatigue, can slow down drastically. We need to war-game these sets to ensure we stay consistent across, and not "bonk" or hit the wall on this movement.
To start, let's watch a throwback video on kipping ring dips:

https://www.youtube.com/watch?v=HAKVLAItZYQ

The kipping ring, when dialed in, can take minutes off this workout. As you are in the bottom of the ring dip (shoulders to rings), let you knees lock out directly beneath you. From there, imagine there is a sheet of glass that is waist level. It is our goal to bring our knees up fast and aggressively to break this plane of glass. As you do this aggressive knee tuck, and "break the glass" you'll feel a very short-lived weightlessness. That's where you capitalize, in that moment.

As soon as your knees break the sheet of glass, we want to do two things simultaneously: 1) Start your press to extension, and 2) Aggressive downward kick.

Aggressively kick those feet back down to where you began - a full kick downwards. This final kick completes what is referred to as a "frog kip". Big knee strike up, immediately into a foot stop down. This final kick downwards helps to propel you above the rings.

Above all, this is a timing and coordination issue. Practice it. To feel the change of direction out (knee strike, to foot kick), try doing it with one leg while the other supports you on the ground as you hold onto the rings.

For modifications today, let's first dial back the volume of the dips (example: 12-9-6), with the intention on being to get that first set done, on the first round, with no more than 3 breaks. Banded ring dips are great for developing strength in the movement, and do these strict.
The cleans should be a weight we can cycle each round, with at most 1-2 breaks per round. Towards the end of each set, ease off the throttle a touch to prepare yourself for the ring dips.

The first two rows should be a controlled pace. Find what you would hold for a 5k row, or your 2K pace + ~10s/500m. On the last row - that's the finish. Empty the tank there.

2) Gymnastics Conditioning

Ascending Ladder for 7 Minutes:
1 Kipping HSPU, 20 DU
2 Kipping HSPU, 20 DU
3 Kipping HSPU, 20 DU

Continue to add 1 HSPU per round until the 7 Minute time cap.
Open standards with heel line taped to the wall.

Ages 55-59

2016 Games Masters

1) Conditioning

21 Power Cleans, 15 Ring Dips, 400 Meter Run
15 Power Cleans, 12 Ring Dips, 400 Meter Run
9 Power Cleans, 9 Ring Dips, 400 Meter Run
Rx - 115/80

Strategy wise, the ring dips are the first movement to think about. Think of the power cleans as a buy-in for this movement, especially if it's something we struggle with. Whereas the cleans and the running are metabolic - we can always get that next repetition even when fatigued.

Ring dips however, once at the point of deep fatigue, can slow down drastically. We need to war-game these sets to ensure we stay consistent across, and not "bonk" or hit the wall on this movement.
To start, let's watch a throwback video on kipping ring dips:

https://www.youtube.com/watch?v=HAKVLAItZYQ

The kipping ring, when dialed in, can take minutes off this workout. As you are in the bottom of the ring dip (shoulders to rings), let you knees lock out directly beneath you. From there, imagine there is a sheet of glass that is waist level. It is our goal to bring our knees up fast and aggressively to break this plane of glass. As you do this aggressive knee tuck, and "break the glass" you'll feel a very short-lived weightlessness. That's where you capitalize, in that moment.

As soon as your knees break the sheet of glass, we want to do two things simultaneously: 1) Start your press to extension, and 2) Aggressive downward kick.

Aggressively kick those feet back down to where you began - a full kick downwards. This final kick completes what is referred to as a "frog kip". Big knee strike up, immediately into a foot stop down. This final kick downwards helps to propel you above the rings.

Above all, this is a timing and coordination issue. Practice it. To feel the change of direction out (knee strike, to foot kick), try doing it with one leg while the other supports you on the ground as you hold onto the rings.

For modifications today, let's first dial back the volume of the dips (example: 12-9-6), with the intention on being to get that first set done, on the first round, with no more than 3 breaks. Banded ring dips are great for developing strength in the movement, and do these strict.
The cleans should be a weight we can cycle each round, with at most 1-2 breaks per round. Towards the end of each set, ease off the throttle a touch to prepare yourself for the ring dips.

The first two runs should be a controlled pace. Find what you would hold for a 2-mile foot race. On the last run - that's the finish. Empty the tank there.

2) Gymnastics Conditioning

Ascending Ladder for 7 Minutes:
1 Kipping HSPU, 20 DU
2 Kipping HSPU, 20 DU
3 Kipping HSPU, 20 DU

Continue to add 1 HSPU per round until the 7 Minute time cap.
Open standards with heel line taped to the wall.

2017 Qualifier/Open Athletes

1) Conditioning

21 Power Cleans, 15 Ring Dips, 500 Meter Row
15 Power Cleans, 12 Ring Dips, 500 Meter Row
9 Power Cleans, 9 Ring Dips, 500 Meter Row
Rx - 115/80

Strategy wise, the ring dips are the first movement to think about. Think of the power cleans as a buy-in for this movement, especially if it's something we struggle with. Whereas the cleans and the rowing are metabolic - we can always get that next repetition even when fatigued. Ring dips however, once at the point of deep fatigue, can slow down drastically. We need to war-game these sets to ensure we stay consistent across, and not "bonk" or hit the wall on this movement.
To start, let's watch a throwback video on kipping ring dips:

https://www.youtube.com/watch?v=HAKVLAItZYQ

The kipping ring, when dialed in, can take minutes off this workout. As you are in the bottom of the ring dip (shoulders to rings), let you knees lock out directly beneath you. From there, imagine there is a sheet of glass that is waist level. It is our goal to bring our knees up fast and aggressively to break this plane of glass. As you do this aggressive knee tuck, and "break the glass" you'll feel a very short-lived weightlessness. That's where you capitalize, in that moment.

As soon as your knees break the sheet of glass, we want to do two things simultaneously: 1) Start your press to extension, and 2) Aggressive downward kick.

Aggressively kick those feet back down to where you began - a full kick downwards. This final kick completes what is referred to as a "frog kip". Big knee strike up, immediately into a foot stop down. This final kick downwards helps to propel you above the rings.

Above all, this is a timing and coordination issue. Practice it. To feel the change of direction out (knee strike, to foot kick), try doing it with one leg while the other supports you on the ground as you hold onto the rings.

For modifications today, let's first dial back the volume of the dips (example: 12-9-6), with the intention on being to get that first set done, on the first round, with no more than 3 breaks. Banded ring dips are great for developing strength in the movement, and do these strict.
The cleans should be a weight we can cycle each round, with at most 1-2 breaks per round. Towards the end of each set, ease off the throttle a touch to prepare yourself for the ring dips.

The first two rows should be a controlled pace. Find what you would hold for a 5k row, or your 2K pace + ~10s/500m. On the last row - that's the finish. Empty the tank there.

2) Gymnastics Conditioning

Ascending Ladder for 7 Minutes:
1 Kipping HSPU, 20 DU
2 Kipping HSPU, 20 DU
3 Kipping HSPU, 20 DU

Continue to add 1 HSPU per round until the 7 Minute time cap.
Open standards with heel line taped to the wall.

Ages 60+

2016 Games Masters

1) Conditioning

21 Power Cleans, 12 Ring Dips, 400 Meter Run
15 Power Cleans, 9 Ring Dips, 400 Meter Run
9 Power Cleans, 6 Ring Dips, 400 Meter Run
Rx - 115/80

Strategy wise, the ring dips are the first movement to think about. Think of the power cleans as a buy-in for this movement, especially if it's something we struggle with. Whereas the cleans and the running are metabolic - we can always get that next repetition even when fatigued.

Ring dips however, once at the point of deep fatigue, can slow down drastically. We need to war-game these sets to ensure we stay consistent across, and not "bonk" or hit the wall on this movement.
To start, let's watch a throwback video on kipping ring dips:

https://www.youtube.com/watch?v=HAKVLAItZYQ

The kipping ring, when dialed in, can take minutes off this workout. As you are in the bottom of the ring dip (shoulders to rings), let you knees lock out directly beneath you. From there, imagine there is a sheet of glass that is waist level. It is our goal to bring our knees up fast and aggressively to break this plane of glass. As you do this aggressive knee tuck, and "break the glass" you'll feel a very short-lived weightlessness. That's where you capitalize, in that moment.

As soon as your knees break the sheet of glass, we want to do two things simultaneously: 1) Start your press to extension, and 2) Aggressive downward kick.

Aggressively kick those feet back down to where you began - a full kick downwards. This final kick completes what is referred to as a "frog kip". Big knee strike up, immediately into a foot stop down. This final kick downwards helps to propel you above the rings.

Above all, this is a timing and coordination issue. Practice it. To feel the change of direction out (knee strike, to foot kick), try doing it with one leg while the other supports you on the ground as you hold onto the rings.

For modifications today, let's first dial back the volume of the dips, with the intention on being to get that first set done, on the first round, with no more than 3 breaks. Banded ring dips are great for developing strength in the movement, and do these strict.
The cleans should be a weight we can cycle each round, with at most 1-2 breaks per round. Towards the end of each set, ease off the throttle a touch to prepare yourself for the ring dips.

The first two runs should be a controlled pace. Find what you would hold for a 2-mile foot race. On the last run - that's the finish. Empty the tank there.

2) Gymnastics Conditioning

Ascending Ladder for 7 Minutes:
1 Kipping HSPU, 20 DU
2 Kipping HSPU, 20 DU
3 Kipping HSPU, 20 DU

Continue to add 1 HSPU per round until the 7 Minute time cap.
Open standards with heel line taped to the wall.

2017 Qualifier/Open Athletes

1) Conditioning

21 Power Cleans, 12 Ring Dips, 500 Meter Row
15 Power Cleans, 9 Ring Dips, 500 Meter Row
9 Power Cleans, 6 Ring Dips, 500 Meter Row
Rx - 95/65

Strategy wise, the ring dips are the first movement to think about. Think of the power cleans as a buy-in for this movement, especially if it's something we struggle with. Whereas the cleans and the rowing are metabolic - we can always get that next repetition even when fatigued. Ring dips however, once at the point of deep fatigue, can slow down drastically. We need to war-game these sets to ensure we stay consistent across, and not "bonk" or hit the wall on this movement.
To start, let's watch a throwback video on kipping ring dips:

https://www.youtube.com/watch?v=HAKVLAItZYQ

The kipping ring, when dialed in, can take minutes off this workout. As you are in the bottom of the ring dip (shoulders to rings), let you knees lock out directly beneath you. From there, imagine there is a sheet of glass that is waist level. It is our goal to bring our knees up fast and aggressively to break this plane of glass. As you do this aggressive knee tuck, and "break the glass" you'll feel a very short-lived weightlessness. That's where you capitalize, in that moment.

As soon as your knees break the sheet of glass, we want to do two things simultaneously: 1) Start your press to extension, and 2) Aggressive downward kick.

Aggressively kick those feet back down to where you began - a full kick downwards. This final kick completes what is referred to as a "frog kip". Big knee strike up, immediately into a foot stop down. This final kick downwards helps to propel you above the rings.

Above all, this is a timing and coordination issue. Practice it. To feel the change of direction out (knee strike, to foot kick), try doing it with one leg while the other supports you on the ground as you hold onto the rings.

For modifications today, let's first dial back the volume of the dips, with the intention on being to get that first set done, on the first round, with no more than 3 breaks. Banded ring dips are great for developing strength in the movement, and do these strict.
The cleans should be a weight we can cycle each round, with at most 1-2 breaks per round. Towards the end of each set, ease off the throttle a touch to prepare yourself for the ring dips.

The first two rows should be a controlled pace. Find what you would hold for a 5k row, or your 2K pace + ~10s/500m. On the last row - that's the finish. Empty the tank there.

2) Gymnastics Conditioning

Ascending Ladder for 7 Minutes:
1 Kipping HSPU, 20 DU
2 Kipping HSPU, 20 DU
3 Kipping HSPU, 20 DU

Continue to add 1 HSPU per round until the 7 Minute time cap.
Open standards with heel line taped to the wall.