Wednesday · 06.22.16

Masters’ Mindset

This is the first week of a new progression on our Olympic lifts.
Our last cycle focused on the power variation of the lifts - we are now transitioning to the squat.
Expect these workouts to catch up with you. The conditioning aspect is a larger factor here, testing and pushing your capabilities. Stay at these percentages - loading, volume, and time all adjust in the following weeks.

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

Skills + Primer
Alternating OTM x 8 (done with an empty barbell)
Even Minutes - 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch
Odd Minutes - 1 Front Squat + 1 Tall Clean (knees extended, shrug drop) + 1 Jerk

On the jerk, the choice is yours to work the push jerk or split jerk.

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

--- 2016 Games Masters ---

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 6
3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00...
Every Minute on the Minute x 6
3 Squat Clean and Jerks (65%)

Rest 4:00

Starting at the 20:00
AMRAP 8:
3 Bar Muscle-Ups
5 Front Squats (135/95)
7 Kipping HSPU

Athletes choice on the overheads in Part 2. Push Jerk or Split Jerk.
Today we'll build our capacity in these movements - and we must stay diligent in our technique. Expect fatigue to set in, and overcome it with sound technique. Fight the urge to allow poor movement at these lighter weights.


2) Biking

15 Minutes Moderate Pace
This is not for score - hold a moderate pace in which you could still hold a light conversation with someone.


3) Bulletproofing

CrossOver Symmetry Recovery Protocol or CFNE Bulletproof Shoulders



--- 2017 Qualifier + 2017 Open Masters ---

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 6
3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00...
Every Minute on the Minute x 6
3 Squat Clean and Jerks (65%)

Rest 4:00

Starting at the 20:00
Death by Kipping HSPU
1 on the first Minute, 2 on the second Minute, etc... until the repetitions can't be completed.


2) Accessory Work

3 x "Giant Sets"
Not for time, but move with a purpose from movement to movement.

6 Strict CTB PU (use a band as needed, but make it challenging)
9 Dumbbell Strict Presses (you choose weight)
12 Romanian Deadlifts (light load, unbroken each set)
15 GHD Sit-Ups
Rest 90s between sets

Click for Ages 55-59

--- 2016 Games Masters ---

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 6
3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00...
Every Minute on the Minute x 6
3 Squat Clean and Jerks (65%)

Rest 4:00

Starting at the 20:00
AMRAP 8:
3 Chest to Bar Pull-Ups
4 Kipping HSPU
5 Front Squats (115/80)

Athletes choice on the overheads in Part 2. Push Jerk or Split Jerk.
Today we'll build our capacity in these movements - and we must stay diligent in our technique. Expect fatigue to set in, and overcome it with sound technique. Fight the urge to allow poor movement at these lighter weights.


2) Biking

15 Minutes Moderate Pace
This is not for score - hold a moderate pace in which you could still hold a light conversation with someone.


3) Bulletproofing

CrossOver Symmetry Recovery Protocol or CFNE Bulletproof Shoulders



--- 2017 Qualifier + 2017 Open Masters ---

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 6
3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00...
Every Minute on the Minute x 6
3 Squat Clean and Jerks (65%)

Rest 4:00

Starting at the 20:00
Death by Kipping HSPU
1 on the first Minute, 2 on the second Minute, etc... until the repetitions can't be completed.


2) Accessory Work

3 x "Giant Sets"
Not for time, but move with a purpose from movement to movement.

6 Strict CTB PU (use a band as needed, but make it challenging)
9 Dumbbell Strict Presses (you choose weight)
12 Romanian Deadlifts (light load, unbroken each set)
15 GHD Sit-Ups
Rest 90s between sets

Click for Ages 60+

--- 2016 Games Masters ---

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 6
3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00...
Every Minute on the Minute x 6
3 Squat Clean and Jerks (65%)

Rest 4:00

Starting at the 20:00
AMRAP 8:
2 Kipping HSPU
4 Pull-Ups
6 Front Squats (95/65)

Athletes choice on the overheads in Part 2. Push Jerk or Split Jerk.
Today we'll build our capacity in these movements - and we must stay diligent in our technique. Expect fatigue to set in, and overcome it with sound technique. Fight the urge to allow poor movement at these lighter weights.


2) Biking

15 Minutes Moderate Pace
This is not for score - hold a moderate pace in which you could still hold a light conversation with someone.


3) Bulletproofing

CrossOver Symmetry Recovery Protocol or CFNE Bulletproof Shoulders



--- 2017 Qualifier + 2017 Open Masters ---

1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 6
3 Squat Snatches (65%)

Rest 4:00

Starting on the 10:00...
Every Minute on the Minute x 6
3 Squat Clean and Jerks (65%)

Rest 4:00

Starting at the 20:00
Death by Kipping HSPU
1 on the first Minute, 2 on the second Minute, etc... until the repetitions can't be completed.


2) Accessory Work

3 x "Giant Sets"
Not for time, but move with a purpose from movement to movement.

6 Strict CTB PU (use a band as needed, but make it challenging)
9 Dumbbell Strict Presses (you choose weight)
12 Romanian Deadlifts (light load, unbroken each set)
15 GHD Sit-Ups
Rest 90s between sets