Monday 6.20.16

Masters’ Mindset

As we transition into a new micro-cycle with our olympic lifting, we will continue to Snatch (heavy) on Mondays, Clean and Jerk (heavy) on Saturdays, and work repetitions for both movements via "On the Minute" programming on Wednesdays.
On all three, we will see our next step in our progression with varying complexes on Mondays and Saturdays, and volume adjustments on Wednesdays.

Pre-Conditioning
3 Rounds:
200 Meter Row
7 Dive-bomber Pushups
7 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.

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
1) 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

2) Hang Power Snatch
2 OTM x 7
With very light weight (but something to provide feedback), execute two hang power snatches, starting from the pockets with a vertical torso.
Goal is to *aggressively* lock out your knees, and transition into the catch position as quickly as you can. Punch to extension on the reception, and pause in the catch for a full second before standing. Visualize your reps on "Isabel" feeling just like these as we warm up.

Click for Ages 40-44, 45-49

2016 Games Masters + 2017 Qualifier/Open Masters

1) Conditioning

"Isabel"
30 Power Snatches for Time
Rx - 135/95

We are putting Isabel first today.
Isabel is a workout where individual capacity plays a large role in how you strategize... big sets, small sets, or even singles from the beginning can all produce competitive times.

What is far more important than thinking about the breakup strategy however is stressing the importance of efficiency. Despite it being a sprint to 30, if we muscle or rush our first 10 reps, we expend the energy we need to push through the last 10. Grace (Clean and Jerk's) can be pushed through with shear horsepower - on Isabel we need to move well.

Key points:
1) Keep it close. In a fast and furious workout like Isabel, it is easy to lose positioning off the floor. For every inch the bar is away from your body, it gains an additional 10 pounds. Keep it close off the ground. Lats are on.

2) Pockets - In the skill portion today, we practiced jumping from the high hang (pockets). Be patient with every snatch on Isabel, and find those pockets. The higher we bring the bar before we jump, the less distance it has to go. Pockets every time.

3) Elbows beat the feet. On every catch, the elbows should be at full extension before the feet find the ground. Otherwise, it's a press out and we need that energy for our later reps.


2) Snatch Complex

3 Sets of:
Power Snatch + Hang Squat Snatch + Overhead Squat

Aim to hold onto the bar throughout, barring any pain or unsafety you feel bringing the bar down from the Power Snatch to the Hang. If so, drop the bar from overhead, and immediately deadlift to establish the hang position.

Weights today will likely be limited by your power snatch.

On the power snatch, it is very common for us to find ourselves pushing our knees and hips forward on the catch. As a result, we can only get so low on the power catch position, often resulting in a "press out" with the arms. Not only that but it's not a strong position to receive weight in.

Train the body today to receive in a well executed parallel squat - almost to the point where it feels like a squat snatch. If we move into the catch position just as if it's a squat snatch, we'll find better foot work. This will help mitigate the "star fish", wide jump out receiving position. Keep those feet beneath you, and think shallow squat snatch as you lift. This will take repetition at lighter weights to make it memory.

On the Hang Squat Snatch, lower the bar to just above your knees.


3) 3-Position Pausing Snatch Deadlift

3 x 1 @ 100% (Max Snatch)

In the 3-Position Pull, pause for a full two seconds at each position:
1) 3-inches off the floor, 2) Knees, 3) Pockets


4) Back Squat

3 Sets of 5 Across
Rest no more than 3:00 between sets.
Following the progression, aim for the weight used (2) weeks ago, on our initial 5x3.

Week 1 - 5x3 (Weight "A")
Week 2 - 5x3 (Weight "B")
Week 3 - 3x5 (Weight "A") - We are here.
Week 4 - 3x5 (Weight "B")

Click for Ages 50-54, 55-59

2016 Games Masters + 2017 Qualifier/Open Masters

1) Conditioning

"Isabel"
30 Power Snatches for Time
Rx - 115/80

We are putting Isabel first today.
Isabel is a workout where individual capacity plays a large role in how you strategize... big sets, small sets, or even singles from the beginning can all produce competitive times.

What is far more important than thinking about the breakup strategy however is stressing the importance of efficiency. Despite it being a sprint to 30, if we muscle or rush our first 10 reps, we expend the energy we need to push through the last 10. Grace (Clean and Jerk's) can be pushed through with shear horsepower - on Isabel we need to move well.

Key points:
1) Keep it close. In a fast and furious workout like Isabel, it is easy to lose positioning off the floor. For every inch the bar is away from your body, it gains an additional 10 pounds. Keep it close off the ground. Lats are on.

2) Pockets - In the skill portion today, we practiced jumping from the high hang (pockets). Be patient with every snatch on Isabel, and find those pockets. The higher we bring the bar before we jump, the less distance it has to go. Pockets every time.

3) Elbows beat the feet. On every catch, the elbows should be at full extension before the feet find the ground. Otherwise, it's a press out and we need that energy for our later reps.


2) Snatch Complex

3 Sets of:
Power Snatch + Hang Squat Snatch + Overhead Squat

Aim to hold onto the bar throughout, barring any pain or unsafety you feel bringing the bar down from the Power Snatch to the Hang. If so, drop the bar from overhead, and immediately deadlift to establish the hang position.

Weights today will likely be limited by your power snatch.

On the power snatch, it is very common for us to find ourselves pushing our knees and hips forward on the catch. As a result, we can only get so low on the power catch position, often resulting in a "press out" with the arms. Not only that but it's not a strong position to receive weight in.

Train the body today to receive in a well executed parallel squat - almost to the point where it feels like a squat snatch. If we move into the catch position just as if it's a squat snatch, we'll find better foot work. This will help mitigate the "star fish", wide jump out receiving position. Keep those feet beneath you, and think shallow squat snatch as you lift. This will take repetition at lighter weights to make it memory.

On the Hang Squat Snatch, lower the bar to just above your knees.


3) 3-Position Pausing Snatch Deadlift

3 x 1 @ 100% (Max Snatch)

In the 3-Position Pull, pause for a full two seconds at each position:
1) 3-inches off the floor, 2) Knees, 3) Pockets


4) Back Squat

3 Sets of 5 Across
Rest no more than 3:00 between sets.
Following the progression, aim for the weight used (2) weeks ago, on our initial 5x3.

Week 1 - 5x3 (Weight "A")
Week 2 - 5x3 (Weight "B")
Week 3 - 3x5 (Weight "A") - We are here.
Week 4 - 3x5 (Weight "B")

Click for Ages 60+

2016 Games Masters + 2017 Qualifier/Open Masters

1) Conditioning

"Isabel"
30 Power Snatches for Time
Rx - 95/65

We are putting Isabel first today.
Isabel is a workout where individual capacity plays a large role in how you strategize... big sets, small sets, or even singles from the beginning can all produce competitive times.

What is far more important than thinking about the breakup strategy however is stressing the importance of efficiency. Despite it being a sprint to 30, if we muscle or rush our first 10 reps, we expend the energy we need to push through the last 10. Grace (Clean and Jerk's) can be pushed through with shear horsepower - on Isabel we need to move well.

Key points:
1) Keep it close. In a fast and furious workout like Isabel, it is easy to lose positioning off the floor. For every inch the bar is away from your body, it gains an additional 10 pounds. Keep it close off the ground. Lats are on.

2) Pockets - In the skill portion today, we practiced jumping from the high hang (pockets). Be patient with every snatch on Isabel, and find those pockets. The higher we bring the bar before we jump, the less distance it has to go. Pockets every time.

3) Elbows beat the feet. On every catch, the elbows should be at full extension before the feet find the ground. Otherwise, it's a press out and we need that energy for our later reps.


2) Snatch Complex

3 Sets of:
Power Snatch + Hang Squat Snatch + Overhead Squat

Aim to hold onto the bar throughout, barring any pain or unsafety you feel bringing the bar down from the Power Snatch to the Hang. If so, drop the bar from overhead, and immediately deadlift to establish the hang position.

Weights today will likely be limited by your power snatch.

On the power snatch, it is very common for us to find ourselves pushing our knees and hips forward on the catch. As a result, we can only get so low on the power catch position, often resulting in a "press out" with the arms. Not only that but it's not a strong position to receive weight in.

Train the body today to receive in a well executed parallel squat - almost to the point where it feels like a squat snatch. If we move into the catch position just as if it's a squat snatch, we'll find better foot work. This will help mitigate the "star fish", wide jump out receiving position. Keep those feet beneath you, and think shallow squat snatch as you lift. This will take repetition at lighter weights to make it memory.

On the Hang Squat Snatch, lower the bar to just above your knees.


3) 3-Position Pausing Snatch Deadlift

3 x 1 @ 100% (Max Snatch)

In the 3-Position Pull, pause for a full two seconds at each position:
1) 3-inches off the floor, 2) Knees, 3) Pockets


4) Back Squat

3 Sets of 5 Across
Rest no more than 3:00 between sets.
Following the progression, aim for the weight used (2) weeks ago, on our initial 5x3.

Week 1 - 5x3 (Weight "A")
Week 2 - 5x3 (Weight "B")
Week 3 - 3x5 (Weight "A") - We are here.
Week 4 - 3x5 (Weight "B")