Wednesday · 06.29.16

Masters’ Mindset

Week Two of our new Olympic phase on Wednesday’s. Building upon last week, we are adding 5% to our loads for the Squat Snatch and Clean and Jerk.

Mobility

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

Lower Low (Calf + Achilles) Foam Rolling – 1:00 each side
We demanded some good work from our lower legs last week – spend the time freeing up the muscle of scar tissue and adhesions.

Dorsi-Flexion (Ankle Flexibility) – 1:00
Place an empty barbell on top of your knees as you hold the bottom of an air squat. The barbell will help push your knees forward over your toes, stretching the calf, Achilles, and ankles. Heels must stay down the whole time. This will help improve out bottom position on our snatches and cleans today. As you sit in the bottom of this squat, with hands on the bar as it rests on your knees, visualize yourself receiving the snatch and clean in this position. Torso upright, knees out, heels down. 


Activation

30 seconds Active Spidermans
2 Rounds: 5 Pushups, 7 Air Squats, 9 Sit-Ups30 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

Click for All Ages


----- 2016 Games Masters -----

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.


1) Barbell Conditioning

With a running clock:

Starting on the 0:00...
Every Minute on the Minute x 6:
3 Squat Snatches (70%)

Rest 4:00

Starting on the 10:00...
Every Minute on the Minute x 6:
3 Squat Clean and Jerks (70%)

Rest 4:00

Starting at the 20:00: Death by Toes to Bar

On the Snatches and CJ’s, do singles throughout. Drop from the top and work a fast set-up time. It is athletes choice to go push jerk or split jerk on the CJ’s.

Much like last week, expect this to become metabolic. We are building not only stamina and conditioning through these EMOM’s. Embrace it.


2) Skills

4 Rounds, Not for Time:
50’ Handstand Walk
5 Back Squats

Athletes choose the weight. Aim for a weight you believe to be your ~15 rep max. Stay at the same weight across.

If we do not have a HS Walk just yet:
1) 30 Shoulder taps with feet on wall, or
2) 30 second HS hold on wall, bringing one foot off at a time to work balance.


3) Bulletproofing

CrossOver Symmetry Recovery Iron Scap Protocol


4) Recovery

1 Mile Cooldown Jog.
Not for time. Focus on your POSE technique as you move, and keep it a conversational pace.




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


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.


1) Barbell Conditioning

With a running clock:
Starting on the 0:00...
Every Minute on the Minute x 6:
3 Squat Snatches (70%)

Rest 4:00

Starting on the 10:00...
Every Minute on the Minute x 6:
3 Squat Clean and Jerks (70%)

Rest 4:00

Starting at the 20:00:
Death by Toes to Bar

On the Snatches and CJ’s, do singles throughout. Drop from the top and work a fast set-up time. It is athletes choice to go push jerk or split jerk on the CJ’s.

Much like last week, expect this to become metabolic. We are building not only stamina and conditioning through these EMOM’s. Embrace it.


2) Gymnastics Conditioning

Tabata Kipping Handstand Pushups
8 rounds: 20 seconds “on”, 10 seconds “off”.

Score is total repetitions. Athletes can accumulate repetitions in the 20 second “on” window, but must rest in the 10 second “off” window. Running clock, with the following round starting immediately after the conclusion of the previous. Open standards on the HSPU.

In the 20 second window, plan for 1-2 sets. Plan and strive to be within 2 repetitions of that first round – it can be very easy to push too far in that first window. Performance point… especially in the later rounds where we are fatigued, squeeze your abs and squeeze your glutes throughout the movement to engage your core. It’s the first thing we lose when our HSPU’s fatigue. Stay on it to maximize your kip, and your reps.


3) Bulletproofing

CrossOver Symmetry Recovery Iron Scap Protocol