Saturday · 06.25.16

Masters’ Mindset

Today we will open aiming for the heavy stimulus on the barbell.
pend the effort on the primer, preparing the body for the weights. The first round should not be a warmup - it should be challenging and valuable from the onset.

Finishing today we'll go long, into the ~20 minute range.
Saturday's are, with the exception here and there, our "long range" days.

Mobility Primer
1) Foam Rolling

Set the clock spend 1:00 on each body:
1) Thoracic + Lats (upper back)
2) Adductors (Inside of thigh/groin)
3) Calves/Achilles (lower leg)

2) Stretching
2) Couch Stretch - 2:00 each leg
1) Front Rack Stretch (on your stomach, elbows out in front) - 2:00

3) Pre-Conditioning
3 Rounds:
10 Abmat Sit-Ups
20 Supermans
30 Double-Unders

Directly into...
3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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

2016 Games Athletes


Skills

Jerk Skills
3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks

Primer
On the Minute x 5 with a light load
1 Power Clean + 1 Hang Squat Cleans + Push Jerk + Split Jerk
Break the sweat here, and use this time to dial in the movements.


1) Clean and Jerk Complex

7 Sets, on the 90 second:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
On the power clean, focus on keeping you feet beneath you on the catch. If this is your limiting factor on this complex, do not sacrifice form to get through the movement. Train yourself with better movement today, and that power clean will go up.

Athletes choice to go across, or the climb. Last week our complex was different, but similar enough to have a rough starting point for our weights today.


2) Front Squat

With a running clock:
On the Minute x 4 - 2 Front Squats
On the Minute x 3 - 1 Front Squat

Move directly into the second portion, totaling 7 sets (4x2, 3x1).
You finishing weight for the previous complex is a good starting point for the beginning of the squats. Aim to climb from there towards a heavy single for the day.


3) Ring Muscle-Ups

10 x 3 Unbroken Ring Muscle-Ups for time

If we do not have 6+ unbroken MU, modify the volume to 2 repetitions or less.
If we do not have 3+ unbroken MU, aim for 15 for time.
If we are still working on our ring muscle-ups - complete 10 x 3 strict CTB PU directly into 10 x 3 strict unbroken ring dips (band as required).


4) Conditioning

4 Rounds:
800 Meter Run
4 Rope Climbs
40' Dumbbell Walking Lunge (70's/50's)

On the running, imagine yourself on a 5K run. You pace here throughout all four rounds will result in a competitive run time for this workout. The 3rd round is where the workout starts in terms of running. We need to still be holding our pace there.

On the rope climbs, focus on a large leap to start. This is a missed opportunity by many - if we can get 8 inches higher with our hands, this can eliminate one more pull you need to the top. As you come in from your 800m run, run directly to the rope and get height through a running start. Get that first one knocked out right away.
If we do not have rope climbs, sub 10 Strict CTB PU per round (band as required).

On the dumbbell lunges, keep the dumbbells by the sides, and focus on a vertical torso. Any sort of forward lean will tax the lower back, and expend extra energy.



2017 Qualifier + Open Athletes


Skills

Jerk Skills
3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks


1) Jerk

On the Minute x 5 - 1 Push Jerk + 1 Split Jerk
On the Minute x 5 - 1 Split Jerk
Move directly from the doubles to the singles.
Our complex last week was different, but similar enough to provide us with a jump off point for the complex. Your final, or second to final weight last week is a good place to start this week.


2) Front Squat

On the Minute x 4 - 2 Front Squats
On the Minute x 3 - 1 Front Squat

Move directly into the second portion, totaling 7 sets (4x2, 3x1).
Start with your final weight from last week's complex, and climb from there towards a heavy single for the day.


3) Conditioning

4 Rounds:
800 Meter Run
4 Rope Climbs
40' Dumbbell Walking Lunge (70's/50's)

On the running, imagine yourself on a 5K run. You pace here throughout all four rounds will result in a competitive run time for this workout. The 3rd round is where the workout starts in terms of running. We need to still be holding our pace there.

On the rope climbs, focus on a large leap to start. This is a missed opportunity by many - if we can get 8 inches higher with our hands, this can eliminate one more pull you need to the top. As you come in from your 800m run, run directly to the rope and get height through a running start. Get that first one knocked out right away.

If we do not have rope climbs, sub 10 Strict CTB PU per round (band as required).

On the dumbbell lunges, keep the dumbbells by the sides, and focus on a vertical torso. Any sort of forward lean will tax the lower back, and expend extra energy.

Click for Ages 55-59

2016 Games Athletes


Skills

Jerk Skills
3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks

Primer
On the Minute x 5 with a light load
1 Power Clean + 1 Hang Squat Cleans + Push Jerk + Split Jerk
Break the sweat here, and use this time to dial in the movements.


1) Clean and Jerk Complex

7 Sets, on the 90 second:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
On the power clean, focus on keeping you feet beneath you on the catch. If this is your limiting factor on this complex, do not sacrifice form to get through the movement. Train yourself with better movement today, and that power clean will go up.

Athletes choice to go across, or the climb. Last week our complex was different, but similar enough to have a rough starting point for our weights today.


2) Front Squat

With a running clock:
On the Minute x 4 - 2 Front Squats
On the Minute x 3 - 1 Front Squat

Move directly into the second portion, totaling 7 sets (4x2, 3x1).
You finishing weight for the previous complex is a good starting point for the beginning of the squats. Aim to climb from there towards a heavy single for the day.


3) Conditioning

4 Rounds:
800 Meter Run
4 Rope Climbs
40' Dumbbell Walking Lunge (70's/50's)

On the running, imagine yourself on a 5K run. You pace here throughout all four rounds will result in a competitive run time for this workout. The 3rd round is where the workout starts in terms of running. We need to still be holding our pace there.

On the rope climbs, focus on a large leap to start. This is a missed opportunity by many - if we can get 8 inches higher with our hands, this can eliminate one more pull you need to the top. As you come in from your 800m run, run directly to the rope and get height through a running start. Get that first one knocked out right away.
If we do not have rope climbs, sub 10 Strict CTB PU per round (band as required).

On the dumbbell lunges, keep the dumbbells by the sides, and focus on a vertical torso. Any sort of forward lean will tax the lower back, and expend extra energy.



2017 Qualifier + Open Athletes


Skills

Jerk Skills
3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks


1) Jerk

On the Minute x 5 - 1 Push Jerk + 1 Split Jerk
On the Minute x 5 - 1 Split Jerk
Move directly from the doubles to the singles.
Our complex last week was different, but similar enough to provide us with a jump off point for the complex. Your final, or second to final weight last week is a good place to start this week.


2) Front Squat

On the Minute x 4 - 2 Front Squats
On the Minute x 3 - 1 Front Squat

Move directly into the second portion, totaling 7 sets (4x2, 3x1).
Start with your final weight from last week's complex, and climb from there towards a heavy single for the day.


3) Conditioning

4 Rounds:
800 Meter Run
4 Rope Climbs
40' Dumbbell Walking Lunge (50's/35's)

On the running, imagine yourself on a 5K run. You pace here throughout all four rounds will result in a competitive run time for this workout. The 3rd round is where the workout starts in terms of running. We need to still be holding our pace there.

On the rope climbs, focus on a large leap to start. This is a missed opportunity by many - if we can get 8 inches higher with our hands, this can eliminate one more pull you need to the top. As you come in from your 800m run, run directly to the rope and get height through a running start. Get that first one knocked out right away.

If we do not have rope climbs, sub 10 Strict CTB PU per round (band as required).

On the dumbbell lunges, keep the dumbbells by the sides, and focus on a vertical torso. Any sort of forward lean will tax the lower back, and expend extra energy.

Click for Ages 60+

2016 Games Athletes


Skills

Jerk Skills
3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks

Primer
On the Minute x 5 with a light load
1 Power Clean + 1 Hang Squat Cleans + Push Jerk + Split Jerk
Break the sweat here, and use this time to dial in the movements.


1) Clean and Jerk Complex

7 Sets, on the 90 second:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
On the power clean, focus on keeping you feet beneath you on the catch. If this is your limiting factor on this complex, do not sacrifice form to get through the movement. Train yourself with better movement today, and that power clean will go up.

Athletes choice to go across, or the climb. Last week our complex was different, but similar enough to have a rough starting point for our weights today.


2) Front Squat

With a running clock:
On the Minute x 4 - 2 Front Squats
On the Minute x 3 - 1 Front Squat

Move directly into the second portion, totaling 7 sets (4x2, 3x1).
You finishing weight for the previous complex is a good starting point for the beginning of the squats. Aim to climb from there towards a heavy single for the day.


3) Conditioning

4 Rounds:
800 Meter Run
4 Rope Climbs
40' Dumbbell Walking Lunge (50's/35's)

On the running, imagine yourself on a 5K run. You pace here throughout all four rounds will result in a competitive run time for this workout. The 3rd round is where the workout starts in terms of running. We need to still be holding our pace there.

On the rope climbs, focus on a large leap to start. This is a missed opportunity by many - if we can get 8 inches higher with our hands, this can eliminate one more pull you need to the top. As you come in from your 800m run, run directly to the rope and get height through a running start. Get that first one knocked out right away.
If we do not have rope climbs, sub 10 Strict CTB PU per round (band as required).

On the dumbbell lunges, keep the dumbbells by the sides, and focus on a vertical torso. Any sort of forward lean will tax the lower back, and expend extra energy.



2017 Qualifier + Open Athletes


Skills

Jerk Skills
3 Sets with an empty barbell, followed by 2 Sets with a light load.
3 Strict Presses from Split Jerk Position
3 Split Jerk Balances
3 Tall Jerks


1) Jerk

On the Minute x 5 - 1 Push Jerk + 1 Split Jerk
On the Minute x 5 - 1 Split Jerk
Move directly from the doubles to the singles.
Our complex last week was different, but similar enough to provide us with a jump off point for the complex. Your final, or second to final weight last week is a good place to start this week.


2) Front Squat

On the Minute x 4 - 2 Front Squats
On the Minute x 3 - 1 Front Squat

Move directly into the second portion, totaling 7 sets (4x2, 3x1).
Start with your final weight from last week's complex, and climb from there towards a heavy single for the day.


3) Conditioning

4 Rounds:
800 Meter Run
4 Rope Climbs
40' Dumbbell Walking Lunge (50's/35's)

On the running, imagine yourself on a 5K run. You pace here throughout all four rounds will result in a competitive run time for this workout. The 3rd round is where the workout starts in terms of running. We need to still be holding our pace there.

On the rope climbs, focus on a large leap to start. This is a missed opportunity by many - if we can get 8 inches higher with our hands, this can eliminate one more pull you need to the top. As you come in from your 800m run, run directly to the rope and get height through a running start. Get that first one knocked out right away.

If we do not have rope climbs, sub 10 Strict CTB PU per round (band as required).

On the dumbbell lunges, keep the dumbbells by the sides, and focus on a vertical torso. Any sort of forward lean will tax the lower back, and expend extra energy.