Monday · 06.27.16

Masters Mindset

Today we have a benchmark.
The Bergeron Beep Test is a test of not only conditioning, but of mindset as well.

Mobility
1) 1:00 Air Squat hold to start.

2) Static Spiderman – 1:00 each side
Bring one foot forward with the heel in contact with the ground just outside your hand. Drop the back knee to the ground, and with you elbow, wedge the knee in front out to stretch the adductors and groin. Drive out for about 30 seconds, and following, pick the back knee up off the ground and find the corners by slowly moving your hips up, down, left and right. 30 seconds here completes your minute on your first leg, then switch.

3) 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.

4) 1:00 Air Squat Hold to re-test.

5) 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)

Pre-Conditioning
Row 500 Meters (slow pace)
5 Scap Retractions + 3 Strict Pull-Ups

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
Row 300 Meters (Medium pace)

Row 300 Meters (medium pace)
5 Scap Retractions + 3 Kipping Pull-Ups

Click for Ages 40-44, 45-49, 50-54, 55-59

2016 Games Athletes


1) Snatch

Build to a heavy complex of:
3-Position Snatch

Keep the weights on the moderate side today, and focus on technique in these specific positions:

1) High Hang (Pockets)
Small dip, with a vertical torso – shoulders stacked on hips. Avoiding a hinge in the hips forward, solely use a fast extension of your knees to move the bar.

2) Hang (Knees)
Bring the bar to the knees, now allowing the forward torso lean. Load the hamstrings, and speed through position 1 into your second sntch.

3) Floor
Focus on a slightly slower pull off the ground today, ensuring we are passing through position 2 and 1.


2) Snatch Pulls

5 x 2 @ 110%
Focus this week on our pulls is a full 3 seconds from the floor to the knees. Following that, you can speed things up and finish with a big shrug up top. Arms stay extended.
Attempt to hold onto the bar for all three repetitions, unless it is uncomfortable on the shoulder to lower the bar back down. Remember that “heavy” is not max-effort – spend your focus of effort today on the positions, less about the weight.


3) Conditioning

“Bergeron Beep Test”
On the Minute for as long as possible:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
Minimum of 10 round work requirement. If we fail on the 7th round, complete the remaining repetitions of that round along with rounds 8, 9, and 10 for time.

The first two points to focus are on the thruster and the pull-up. Push your effort here in aiming for straight sets. This buys you time to pace through the burpees, which is what is needed to push into the 10+ round count.

If we are getting the thrusters and pull-ups straight, then we can focus on this pace of the burpee. Referred to as “breathing burpees”, we want to aim to find a pace that allows us to take a small breath at the top of each repetition. Taking somewhere between a quarter to a three-quarter second pause between repetitions keeps the heart rate at a controlled rate, which is a must inside this workout. What we need to avoid here is pushing through the burpees so fast that we are gassing ourselves by the 5th round.

Aim for straight sets on the thrusters and pullups. Pace the burpees.
On top of that, mindset today.

Whether we find ourselves getting time capped at the 6th minute, or 16th minute, there will be a time where the mind will want to quit before the body needs to. Recognize this before the workout begins, and visualize yourself overcoming.

Live in each individual round. What is a very common thought that creeps into the athlete’s mind is “forecasting”. We feel our lunges burning, legs filling with lactic acid, and we start to think about how we are going to feel next round. Every thought moving in that direction is wasted effort. Eliminate the forecasting, and focus on that round, that movement, that repetition. Nothing else madders but the moment itself.




2017 Qualifier/Open Athletes


1) Conditioning

“Bergeron Beep Test”
On the Minute for as long as possible:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Minimum of 10 round work requirement. If we fail on the 7th round, complete the remaining repetitions of that round along with rounds 8, 9, and 10 for time.

For modifications, we need to ensure that we set ourselves up for success with the appropriate repetition schemes. Do a dry-rehearsal, and aim to accomplish this round (done at workout pace)in less than 42 seconds. If we are slower to finish the round, modify the repetitions accordingly (example 6’s, or 5’s across) to make that time domain.
The first two points to focus are on the thruster and the pull-up. Push your effort here in aiming for straight sets. This buys you time to pace through the burpees, which is what is needed to push into the 10+ round count.

If we are getting the thrusters and pull-ups straight, then we can focus on this pace of the burpee. Referred to as “breathing burpees”, we want to aim to find a pace that allows us to take a small breath at the top of each repetition. Taking somewhere between a quarter to a three-quarter second pause between repetitions keeps the heart rate at a controlled rate, which is a must inside this workout. What we need to avoid here is pushing through the burpees so fast that we are gassing ourselves by the 5th round.

Aim for straight sets on the thrusters and pullups. Pace the burpees.
On top of that, mindset today.

Whether we find ourselves getting time capped at the 6th minute, or 16th minute, there will be a time where the mind will want to quit before the body needs to. Recognize this before the workout begins, and visualize yourself overcoming.

Live in each individual round. What is a very common thought that creeps into the athlete’s mind is “forecasting”. We feel our lunges burning, legs filling with lactic acid, and we start to think about how we are going to feel next round. Every thought moving in that direction is wasted effort. Eliminate the forecasting, and focus on that round, that movement, that repetition. Nothing else madders but the moment itself.

Click for Ages 60+

2016 Games Athletes


1) Snatch

Build to a heavy complex of:
3-Position Snatch

Keep the weights on the moderate side today, and focus on technique in these specific positions:

1) High Hang (Pockets)
Small dip, with a vertical torso – shoulders stacked on hips. Avoiding a hinge in the hips forward, solely use a fast extension of your knees to move the bar.

2) Hang (Knees)
Bring the bar to the knees, now allowing the forward torso lean. Load the hamstrings, and speed through position 1 into your second sntch.

3) Floor
Focus on a slightly slower pull off the ground today, ensuring we are passing through position 2 and 1.


2) Snatch Pulls

5 x 2 @ 110%
Focus this week on our pulls is a full 3 seconds from the floor to the knees. Following that, you can speed things up and finish with a big shrug up top. Arms stay extended.
Attempt to hold onto the bar for all three repetitions, unless it is uncomfortable on the shoulder to lower the bar back down. Remember that “heavy” is not max-effort – spend your focus of effort today on the positions, less about the weight.


3) Conditioning

“Bergeron Beep Test”
On the Minute for as long as possible:
7 Thrusters (65/45)
5 Pull-Ups
7 Burpees

Minimum of 10 round work requirement. If we fail on the 7th round, complete the remaining repetitions of that round along with rounds 8, 9, and 10 for time.

The first two points to focus are on the thruster and the pull-up. Push your effort here in aiming for straight sets. This buys you time to pace through the burpees, which is what is needed to push into the 10+ round count.

If we are getting the thrusters and pull-ups straight, then we can focus on this pace of the burpee. Referred to as “breathing burpees”, we want to aim to find a pace that allows us to take a small breath at the top of each repetition. Taking somewhere between a quarter to a three-quarter second pause between repetitions keeps the heart rate at a controlled rate, which is a must inside this workout. What we need to avoid here is pushing through the burpees so fast that we are gassing ourselves by the 5th round.

Aim for straight sets on the thrusters and pullups. Pace the burpees.
On top of that, mindset today.

Whether we find ourselves getting time capped at the 6th minute, or 16th minute, there will be a time where the mind will want to quit before the body needs to. Recognize this before the workout begins, and visualize yourself overcoming.

Live in each individual round. What is a very common thought that creeps into the athlete’s mind is “forecasting”. We feel our lunges burning, legs filling with lactic acid, and we start to think about how we are going to feel next round. Every thought moving in that direction is wasted effort. Eliminate the forecasting, and focus on that round, that movement, that repetition. Nothing else madders but the moment itself.




2017 Qualifier/Open Athletes


1) Conditioning

“Bergeron Beep Test”
On the Minute for as long as possible:
7 Thrusters (65/45)
5 Pull-Ups
7 Burpees

Minimum of 10 round work requirement. If we fail on the 7th round, complete the remaining repetitions of that round along with rounds 8, 9, and 10 for time.

For modifications, we need to ensure that we set ourselves up for success with the appropriate repetition schemes. Do a dry-rehearsal, and aim to accomplish this round (done at workout pace)in less than 42 seconds. If we are slower to finish the round, modify the repetitions accordingly (example 5’s across) to make that time domain.
The first two points to focus are on the thruster and the pull-up. Push your effort here in aiming for straight sets. This buys you time to pace through the burpees, which is what is needed to push into the 10+ round count.

If we are getting the thrusters and pull-ups straight, then we can focus on this pace of the burpee. Referred to as “breathing burpees”, we want to aim to find a pace that allows us to take a small breath at the top of each repetition. Taking somewhere between a quarter to a three-quarter second pause between repetitions keeps the heart rate at a controlled rate, which is a must inside this workout. What we need to avoid here is pushing through the burpees so fast that we are gassing ourselves by the 5th round.

Aim for straight sets on the thrusters and pullups. Pace the burpees.
On top of that, mindset today.

Whether we find ourselves getting time capped at the 6th minute, or 16th minute, there will be a time where the mind will want to quit before the body needs to. Recognize this before the workout begins, and visualize yourself overcoming.

Live in each individual round. What is a very common thought that creeps into the athlete’s mind is “forecasting”. We feel our lunges burning, legs filling with lactic acid, and we start to think about how we are going to feel next round. Every thought moving in that direction is wasted effort. Eliminate the forecasting, and focus on that round, that movement, that repetition. Nothing else madders but the moment itself.