Friday · 07.01.16

Masters’ Mindset

Game Day Friday.

Open/Qualifier Competitors – We will be taking a deload week starting this Monday.

Games Competitors – We will be begin our deloading the week of July 11, reducing volume as we taper towards our first day of competition. Next week is our final week of volume heavy workouts.

Lastly… we have loved the feedback so far on the website.
Any suggestions, comments, thoughts – anything – we’d love to hear it.
We want to make this coaching experience the best it can possibly be.
The Masters of the Universe deserve nothing less!
Please reach out to Coach@CompTrainMasters.com.

 

Mobility Primer

Pec Minor Mash + Internal Rotation - 90 seconds each side
Lay with your back on the floor, empty barbell parallel to your body. Place the collar of the bar right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas. After some time here, perform "sleeper stretch" arm motions with the bar pinning the shoulder down. The back of the shoulder must stay on the ground the whole time.

Thoracic + Lat Foam Rolling - 90 seconds each side
With arms extended overhead, lay with your upper back on the foam roller slowly moving from the base of your neck towards the middle of the back. Following, turn to one side and focus on your lats, performing sweeping motions with an extended arm - as if you are sweeping the floor with your knuckles.

Banded Shoulder Distraction - 90s each side
Relax your shoulder into this stretch and lengthen out the lats.

Samson Stretch - 45 seconds on each leg
Three focus points on this stretch - Hips, shoulders, and forearms/wristsStep out deep with one leg. Shin bone should be vertical in your lunge, and let your back knee touch the ground. With your fingers interlaced, extend your arms overhead, palms to the ceiling. As you do so, imagine driving your waist forward, as if you had a band around your waist pulling you forward. Aim to feel a stretch in that rear leg hip flexor, a stretch in the shoulders, and a stretch in your forearms/wrists.

Primer

3 Rounds:
300 Meter Slow Row, 3 Scap Retractions, 6 Spidermans, 9 Air Squats
Into...
With an empty barbell:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Click for Ages 40-44, 45-49

--- 2016 Games Athletes ---


1) Conditioning

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (205/145), 1 Ring Muscle-Up
2 Power Clean (205/145), 2 Ring Muscle-Up
3 Power Clean (205/145), 3 Ring Muscle-Up
Continue to add (1) repetition to each movement until the time cap is reached.

The load today should be heavy and challenging, resulting in singles from the beginning of the workout. However, it should be lighter than our 5-Rep Max Power Clean. The stimulus of today is meant to be a grind.

On the Muscle-Ups, our substitute today will be a 2-for-1 Burpee Pull-Up. Double the number of Ring Muscle-Ups, and that’s the amount of Burpee PU’s for the round. The pull-up bar is ideally 6-inches above your max reach.

Strategy for the workout… being a “pull – pull” combination, we need to take measures to preserve our pulling power. The most obvious spot to look at is moving right to singles on the power cleans from the beginning of the workout.

What is far more important however is our technique. If this were a race to 5 repetitions, inefficient technique on both movements could be overcome by shear strength and power. Given how this is a 20 minute ladder, technique is what separates the good scores to the great.

Two focus points today – one for the power clean, one for the muscle-up.

On the Power Cleans… we must keep our feet beneath us. It is very common to “star-fish” the feet in an attempt to get the body lower. What inevitably happens however is we lose a strong base to receive with, and our shoulders and upper body expend a large amount of effort to finish the repetition. If we can keep out feet beneath us, almost thinking “shallow squat clean” (catch above parallel), we can spare our shoulders of that wasted effort. Secondly, when we catch the bar in a “lower” squat (but still above parallel), we simply don’t have to pull the bar as high. Instead of our pull needing to raise the bar higher, our legs do the work for us. And with MU’s as the second movement in the couplet, that’s a trade we want to make.

In our warmup sets, practice catching in a shallow squat. Train your body to go there. If we do it properly in the warmup, it’ll happen in the workout.

On the Muscle-Ups… focus on long legs during the kip swing. Think about a whip, and how the longer the whip is, the more power it generates on its target. A short whip can still generate some “snap”, but not nearly as much as a longer one. When we bend our knees on the kip swing, whether on the back swing or too early before the pull, we are cutting our “whip” short. The longer your body is, the more power you can generate into that swing.

To start, practice your kip swing on the rings. Come to a deadhang, and initiate through the shoulders forming a hallow position. Following, build in your swing, but maintain lockout at the knees. Tension must be there – place a towel between your feet to help find this feeling. The goal is two-fold during this kip swing:
1) On the backswing, attempt to bring your feet as high as you can behind you with locked out knees.
2) On the forward swing, with your head neutral, aim to keep your knees locked out as long as you can. During the transition, it is acceptable to bend the knees preparing for the kipping ring dip, but we must keep the legs extended as long as we can to maximize the “whip” power.

Repetitions on these vary athlete to athlete strategy wise – ensure that we hold back the reigns in the first 10 minutes of the workout. Maintaining consistent sets after the 10th minute is key inside this workout. Avoid hitting the wall by slowing sets down a touch and ensuring we are maximizing our kip.

If we are doing burpee pull-ups today, find a pace that you would hold for AMRAP 10: Burpee Pull-Ups. This will help you settle into an appropriate pace. For efficiency, focus on your footwork, especially after dropping down after the first rep. It is very easy to take extra steps around, wasting energy and time. See how few steps you need to execute your next rep.


2) Conditioning

42/30 Calorie Row, 21 Overhead Squats (155/105)
30/20 Calorie Row, 15 Overhead Squats (155/105)
18/10 Calorie Row, 9 Overhead Squats (155/105)

A contrast to the first conditioning piece today, bring the intensity to this couplet. Choose a weight that you could get 21 OHS in straight, but it would be good struggle. On the 15’s, this should be the only time we would need to break, and we are allowed at most one break in this set. On the last set, aim for unbroken.

With the legs being fatigued from the row, focus on an upright torso on your OHS. The body will want to shoot the butt up with hip drive as we come out of the hole – patience on the squats and dialing in the form will minimize missed reps and unnecessary breaks.

On the row, row what feels like your 2K pace for the first round. What matters more than your pace on the first row is your transition to the start of that first squat.



--- 2017 Qualifier/Open Athletes ---


1) Conditioning

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (205/145), 1 Ring Muscle-Up
2 Power Clean (205/145), 2 Ring Muscle-Up
3 Power Clean (205/145), 3 Ring Muscle-Up
Continue to add (1) repetition to each movement until the time cap is reached.

The load today should be heavy and challenging, resulting in singles from the beginning of the workout. However, it should be lighter than our 5-Rep Max Power Clean. The stimulus of today is meant to be a grind.

On the Muscle-Ups, our substitute today will be a 2-for-1 Burpee Pull-Up. Double the number of Ring Muscle-Ups, and that’s the amount of Burpee PU’s for the round. The pull-up bar is ideally 6-inches above your max reach.

Strategy for the workout… being a “pull – pull” combination, we need to take measures to preserve our pulling power. The most obvious spot to look at is moving right to singles on the power cleans from the beginning of the workout.

What is far more important however is our technique. If this were a race to 5 repetitions, inefficient technique on both movements could be overcome by shear strength and power. Given how this is a 20 minute ladder, technique is what separates the good scores to the great.

Two focus points today – one for the power clean, one for the muscle-up.

On the Power Cleans… we must keep our feet beneath us. It is very common to “star-fish” the feet in an attempt to get the body lower. What inevitably happens however is we lose a strong base to receive with, and our shoulders and upper body expend a large amount of effort to finish the repetition. If we can keep out feet beneath us, almost thinking “shallow squat clean” (catch above parallel), we can spare our shoulders of that wasted effort. Secondly, when we catch the bar in a “lower” squat (but still above parallel), we simply don’t have to pull the bar as high. Instead of our pull needing to raise the bar higher, our legs do the work for us. And with MU’s as the second movement in the couplet, that’s a trade we want to make.

In our warmup sets, practice catching in a shallow squat. Train your body to go there. If we do it properly in the warmup, it’ll happen in the workout.

On the Muscle-Ups… focus on long legs during the kip swing. Think about a whip, and how the longer the whip is, the more power it generates on its target. A short whip can still generate some “snap”, but not nearly as much as a longer one. When we bend our knees on the kip swing, whether on the back swing or too early before the pull, we are cutting our “whip” short. The longer your body is, the more power you can generate into that swing.

To start, practice your kip swing on the rings. Come to a deadhang, and initiate through the shoulders forming a hallow position. Following, build in your swing, but maintain lockout at the knees. Tension must be there – place a towel between your feet to help find this feeling. The goal is two-fold during this kip swing:
1) On the backswing, attempt to bring your feet as high as you can behind you with locked out knees.
2) On the forward swing, with your head neutral, aim to keep your knees locked out as long as you can. During the transition, it is acceptable to bend the knees preparing for the kipping ring dip, but we must keep the legs extended as long as we can to maximize the “whip” power.

Repetitions on these vary athlete to athlete strategy wise – ensure that we hold back the reigns in the first 10 minutes of the workout. Maintaining consistent sets after the 10th minute is key inside this workout. Avoid hitting the wall by slowing sets down a touch and ensuring we are maximizing our kip.

If we are doing burpee pull-ups today, find a pace that you would hold for AMRAP 10: Burpee Pull-Ups. This will help you settle into an appropriate pace. For efficiency, focus on your footwork, especially after dropping down after the first rep. It is very easy to take extra steps around, wasting energy and time. See how few steps you need to execute your next rep.

Click for Ages 50-54

--- 2016 Games Athletes ---


1) Conditioning

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (185/135), 1 Ring Muscle-Up
2 Power Clean (185/135), 2 Ring Muscle-Up
3 Power Clean (185/135), 3 Ring Muscle-Up
Continue to add (1) repetition to each movement until the time cap is reached.

The load today should be heavy and challenging, resulting in singles from the beginning of the workout. However, it should be lighter than our 5-Rep Max Power Clean. The stimulus of today is meant to be a grind.

On the Muscle-Ups, our substitute today will be a 2-for-1 Burpee Pull-Up. Double the number of Ring Muscle-Ups, and that’s the amount of Burpee PU’s for the round. The pull-up bar is ideally 6-inches above your max reach.

Strategy for the workout… being a “pull – pull” combination, we need to take measures to preserve our pulling power. The most obvious spot to look at is moving right to singles on the power cleans from the beginning of the workout.

What is far more important however is our technique. If this were a race to 5 repetitions, inefficient technique on both movements could be overcome by shear strength and power. Given how this is a 20 minute ladder, technique is what separates the good scores to the great.

Two focus points today – one for the power clean, one for the muscle-up.

On the Power Cleans… we must keep our feet beneath us. It is very common to “star-fish” the feet in an attempt to get the body lower. What inevitably happens however is we lose a strong base to receive with, and our shoulders and upper body expend a large amount of effort to finish the repetition. If we can keep out feet beneath us, almost thinking “shallow squat clean” (catch above parallel), we can spare our shoulders of that wasted effort. Secondly, when we catch the bar in a “lower” squat (but still above parallel), we simply don’t have to pull the bar as high. Instead of our pull needing to raise the bar higher, our legs do the work for us. And with MU’s as the second movement in the couplet, that’s a trade we want to make.

In our warmup sets, practice catching in a shallow squat. Train your body to go there. If we do it properly in the warmup, it’ll happen in the workout.

On the Muscle-Ups… focus on long legs during the kip swing. Think about a whip, and how the longer the whip is, the more power it generates on its target. A short whip can still generate some “snap”, but not nearly as much as a longer one. When we bend our knees on the kip swing, whether on the back swing or too early before the pull, we are cutting our “whip” short. The longer your body is, the more power you can generate into that swing.

To start, practice your kip swing on the rings. Come to a deadhang, and initiate through the shoulders forming a hallow position. Following, build in your swing, but maintain lockout at the knees. Tension must be there – place a towel between your feet to help find this feeling. The goal is two-fold during this kip swing:
1) On the backswing, attempt to bring your feet as high as you can behind you with locked out knees.
2) On the forward swing, with your head neutral, aim to keep your knees locked out as long as you can. During the transition, it is acceptable to bend the knees preparing for the kipping ring dip, but we must keep the legs extended as long as we can to maximize the “whip” power.

Repetitions on these vary athlete to athlete strategy wise – ensure that we hold back the reigns in the first 10 minutes of the workout. Maintaining consistent sets after the 10th minute is key inside this workout. Avoid hitting the wall by slowing sets down a touch and ensuring we are maximizing our kip.

If we are doing burpee pull-ups today, find a pace that you would hold for AMRAP 10: Burpee Pull-Ups. This will help you settle into an appropriate pace. For efficiency, focus on your footwork, especially after dropping down after the first rep. It is very easy to take extra steps around, wasting energy and time. See how few steps you need to execute your next rep.


2) Conditioning

42/30 Calorie Row, 21 Overhead Squats (135/95)
30/20 Calorie Row, 15 Overhead Squats (135/95)
18/10 Calorie Row, 9 Overhead Squats (135/95)

A contrast to the first conditioning piece today, bring the intensity to this couplet. Choose a weight that you could get 21 OHS in straight, but it would be good struggle. On the 15’s, this should be the only time we would need to break, and we are allowed at most one break in this set. On the last set, aim for unbroken.

With the legs being fatigued from the row, focus on an upright torso on your OHS. The body will want to shoot the butt up with hip drive as we come out of the hole – patience on the squats and dialing in the form will minimize missed reps and unnecessary breaks.

On the row, row what feels like your 2K pace for the first round. What matters more than your pace on the first row is your transition to the start of that first squat.



--- 2017 Qualifier/Open Athletes ---


1) Conditioning

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (185/135), 1 Ring Muscle-Up
2 Power Clean (185/135), 2 Ring Muscle-Up
3 Power Clean (185/135), 3 Ring Muscle-Up
Continue to add (1) repetition to each movement until the time cap is reached.

The load today should be heavy and challenging, resulting in singles from the beginning of the workout. However, it should be lighter than our 5-Rep Max Power Clean. The stimulus of today is meant to be a grind.

On the Muscle-Ups, our substitute today will be a 2-for-1 Burpee Pull-Up. Double the number of Ring Muscle-Ups, and that’s the amount of Burpee PU’s for the round. The pull-up bar is ideally 6-inches above your max reach.

Strategy for the workout… being a “pull – pull” combination, we need to take measures to preserve our pulling power. The most obvious spot to look at is moving right to singles on the power cleans from the beginning of the workout.

What is far more important however is our technique. If this were a race to 5 repetitions, inefficient technique on both movements could be overcome by shear strength and power. Given how this is a 20 minute ladder, technique is what separates the good scores to the great.

Two focus points today – one for the power clean, one for the muscle-up.

On the Power Cleans… we must keep our feet beneath us. It is very common to “star-fish” the feet in an attempt to get the body lower. What inevitably happens however is we lose a strong base to receive with, and our shoulders and upper body expend a large amount of effort to finish the repetition. If we can keep out feet beneath us, almost thinking “shallow squat clean” (catch above parallel), we can spare our shoulders of that wasted effort. Secondly, when we catch the bar in a “lower” squat (but still above parallel), we simply don’t have to pull the bar as high. Instead of our pull needing to raise the bar higher, our legs do the work for us. And with MU’s as the second movement in the couplet, that’s a trade we want to make.

In our warmup sets, practice catching in a shallow squat. Train your body to go there. If we do it properly in the warmup, it’ll happen in the workout.

On the Muscle-Ups… focus on long legs during the kip swing. Think about a whip, and how the longer the whip is, the more power it generates on its target. A short whip can still generate some “snap”, but not nearly as much as a longer one. When we bend our knees on the kip swing, whether on the back swing or too early before the pull, we are cutting our “whip” short. The longer your body is, the more power you can generate into that swing.

To start, practice your kip swing on the rings. Come to a deadhang, and initiate through the shoulders forming a hallow position. Following, build in your swing, but maintain lockout at the knees. Tension must be there – place a towel between your feet to help find this feeling. The goal is two-fold during this kip swing:
1) On the backswing, attempt to bring your feet as high as you can behind you with locked out knees.
2) On the forward swing, with your head neutral, aim to keep your knees locked out as long as you can. During the transition, it is acceptable to bend the knees preparing for the kipping ring dip, but we must keep the legs extended as long as we can to maximize the “whip” power.

Repetitions on these vary athlete to athlete strategy wise – ensure that we hold back the reigns in the first 10 minutes of the workout. Maintaining consistent sets after the 10th minute is key inside this workout. Avoid hitting the wall by slowing sets down a touch and ensuring we are maximizing our kip.

If we are doing burpee pull-ups today, find a pace that you would hold for AMRAP 10: Burpee Pull-Ups. This will help you settle into an appropriate pace. For efficiency, focus on your footwork, especially after dropping down after the first rep. It is very easy to take extra steps around, wasting energy and time. See how few steps you need to execute your next rep.

Click for Ages 55-59

--- 2016 Games Athletes ---


1) Conditioning

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (165/110), 2 Burpee Chest to bar PU
2 Power Clean (165/110), 4 Burpee Chest to bar PU
3 Power Clean (165/110), 6 Burpee Chest to bar PU

Continue to add (1) repetition to the clean, and (2) to the Burpee Pull-ups. Aim for a bar that is 6-inches above max reach.

The load today should be heavy and challenging, resulting in singles from the beginning of the workout. However, it should be lighter than our 5-Rep Max Power Clean. The stimulus of today is meant to be a grind.

Strategy for the workout… being a “pull – pull” combination, we need to take measures to preserve our pulling power. The most obvious spot to look at is moving right to singles on the power cleans from the beginning of the workout.

What is far more important however is our technique. If this were a race to 5 repetitions, inefficient technique on both movements could be overcome by shear strength and power. Given how this is a 20 minute ladder, technique is what separates the good scores to the great.

One focus point today on the Power Cleans… we must keep our feet beneath us. It is very common to “star-fish” the feet in an attempt to get the body lower. What inevitably happens however is we lose a strong base to receive with, and our shoulders and upper body expend a large amount of effort to finish the repetition. If we can keep out feet beneath us, almost thinking “shallow squat clean” (catch above parallel), we can spare our shoulders of that wasted effort. Secondly, when we catch the bar in a “lower” squat (but still above parallel), we simply don’t have to pull the bar as high. Instead of our pull needing to raise the bar higher, our legs do the work for us. And with MU’s as the second movement in the couplet, that’s a trade we want to make.

In our warmup sets, practice catching in a shallow squat. Train your body to go there. If we do it properly in the warmup, it’ll happen in the workout.

On the burpee pull-ups today, find a pace that you would hold for AMRAP 10: Burpee Pull-Ups. This will help you settle into an appropriate pace. For efficiency, focus on your footwork, especially after dropping down after the first rep. It is very easy to take extra steps around, wasting energy and time. See how few steps you need to execute your next rep.


2) Conditioning

42/30 Calorie Row, 21 Overhead Squats (115/80)
30/20 Calorie Row, 15 Overhead Squats (115/80)
18/10 Calorie Row, 9 Overhead Squats (115/80)

A contrast to the first conditioning piece today, bring the intensity to this couplet. Choose a weight that you could get 21 OHS in straight, but it would be good struggle. On the 15’s, this should be the only time we would need to break, and we are allowed at most one break in this set. On the last set, aim for unbroken.

With the legs being fatigued from the row, focus on an upright torso on your OHS. The body will want to shoot the butt up with hip drive as we come out of the hole – patience on the squats and dialing in the form will minimize missed reps and unnecessary breaks.

On the row, row what feels like your 2K pace for the first round. What matters more than your pace on the first row is your transition to the start of that first squat.



--- 2017 Qualifier/Open Athletes ---


1) Conditioning

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (165/110), 2 Burpee Chest to bar PU
2 Power Clean (165/110), 4 Burpee Chest to bar PU
3 Power Clean (165/110), 6 Burpee Chest to bar PU

Continue to add (1) repetition to the clean, and (2) to the Burpee Pull-ups. Aim for a bar that is 6-inches above max reach.

The load today should be heavy and challenging, resulting in singles from the beginning of the workout. However, it should be lighter than our 5-Rep Max Power Clean. The stimulus of today is meant to be a grind.

Strategy for the workout… being a “pull – pull” combination, we need to take measures to preserve our pulling power. The most obvious spot to look at is moving right to singles on the power cleans from the beginning of the workout.

What is far more important however is our technique. If this were a race to 5 repetitions, inefficient technique on both movements could be overcome by shear strength and power. Given how this is a 20 minute ladder, technique is what separates the good scores to the great.

One focus point today on the Power Cleans… we must keep our feet beneath us. It is very common to “star-fish” the feet in an attempt to get the body lower. What inevitably happens however is we lose a strong base to receive with, and our shoulders and upper body expend a large amount of effort to finish the repetition. If we can keep out feet beneath us, almost thinking “shallow squat clean” (catch above parallel), we can spare our shoulders of that wasted effort. Secondly, when we catch the bar in a “lower” squat (but still above parallel), we simply don’t have to pull the bar as high. Instead of our pull needing to raise the bar higher, our legs do the work for us. And with MU’s as the second movement in the couplet, that’s a trade we want to make.

In our warmup sets, practice catching in a shallow squat. Train your body to go there. If we do it properly in the warmup, it’ll happen in the workout.

On the burpee pull-ups today, find a pace that you would hold for AMRAP 10: Burpee Pull-Ups. This will help you settle into an appropriate pace. For efficiency, focus on your footwork, especially after dropping down after the first rep. It is very easy to take extra steps around, wasting energy and time. See how few steps you need to execute your next rep.

Click for Ages 60+

--- 2016 Games Athletes ---


1) Conditioning

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (135/95), 2 Burpee PU
2 Power Clean (135/95), 4 Burpee PU
3 Power Clean (135/95), 6 Burpee PU

Continue to add (1) repetition to the clean, and (2) to the Burpee Pull-ups. Aim for a bar that is 6-inches above max reach.

The load today should be heavy and challenging, resulting in singles from the beginning of the workout. However, it should be lighter than our 5-Rep Max Power Clean. The stimulus of today is meant to be a grind.

Strategy for the workout… being a “pull – pull” combination, we need to take measures to preserve our pulling power. The most obvious spot to look at is moving right to singles on the power cleans from the beginning of the workout.

What is far more important however is our technique. If this were a race to 5 repetitions, inefficient technique on both movements could be overcome by shear strength and power. Given how this is a 20 minute ladder, technique is what separates the good scores to the great.

One focus point today on the Power Cleans… we must keep our feet beneath us. It is very common to “star-fish” the feet in an attempt to get the body lower. What inevitably happens however is we lose a strong base to receive with, and our shoulders and upper body expend a large amount of effort to finish the repetition. If we can keep out feet beneath us, almost thinking “shallow squat clean” (catch above parallel), we can spare our shoulders of that wasted effort. Secondly, when we catch the bar in a “lower” squat (but still above parallel), we simply don’t have to pull the bar as high. Instead of our pull needing to raise the bar higher, our legs do the work for us. And with MU’s as the second movement in the couplet, that’s a trade we want to make.

In our warmup sets, practice catching in a shallow squat. Train your body to go there. If we do it properly in the warmup, it’ll happen in the workout.

On the burpee pull-ups today, find a pace that you would hold for AMRAP 10: Burpee Pull-Ups. This will help you settle into an appropriate pace. For efficiency, focus on your footwork, especially after dropping down after the first rep. It is very easy to take extra steps around, wasting energy and time. See how few steps you need to execute your next rep.


2) Conditioning

42/30 Calorie Row, 21 Overhead Squats (95/65)
30/20 Calorie Row, 15 Overhead Squats (95/65)
18/10 Calorie Row, 9 Overhead Squats (95/65)

A contrast to the first conditioning piece today, bring the intensity to this couplet. Choose a weight that you could get 21 OHS in straight, but it would be good struggle. On the 15’s, this should be the only time we would need to break, and we are allowed at most one break in this set. On the last set, aim for unbroken.

With the legs being fatigued from the row, focus on an upright torso on your OHS. The body will want to shoot the butt up with hip drive as we come out of the hole – patience on the squats and dialing in the form will minimize missed reps and unnecessary breaks.

On the row, row what feels like your 2K pace for the first round. What matters more than your pace on the first row is your transition to the start of that first squat.



--- 2017 Qualifier/Open Athletes ---


1) Conditioning

“American Dream”
Ascending Ladder for 20 Minutes:
1 Power Clean (115/80), 2 Burpee PU
2 Power Clean (115/80), 4 Burpee PU
3 Power Clean (115/80), 6 Burpee PU

Continue to add (1) repetition to the clean, and (2) to the Burpee Pull-ups. Aim for a bar that is 6-inches above max reach.

The load today should be heavy and challenging, resulting in singles from the beginning of the workout. However, it should be lighter than our 5-Rep Max Power Clean. The stimulus of today is meant to be a grind.

Strategy for the workout… being a “pull – pull” combination, we need to take measures to preserve our pulling power. The most obvious spot to look at is moving right to singles on the power cleans from the beginning of the workout.

What is far more important however is our technique. If this were a race to 5 repetitions, inefficient technique on both movements could be overcome by shear strength and power. Given how this is a 20 minute ladder, technique is what separates the good scores to the great.

One focus point today on the Power Cleans… we must keep our feet beneath us. It is very common to “star-fish” the feet in an attempt to get the body lower. What inevitably happens however is we lose a strong base to receive with, and our shoulders and upper body expend a large amount of effort to finish the repetition. If we can keep out feet beneath us, almost thinking “shallow squat clean” (catch above parallel), we can spare our shoulders of that wasted effort. Secondly, when we catch the bar in a “lower” squat (but still above parallel), we simply don’t have to pull the bar as high. Instead of our pull needing to raise the bar higher, our legs do the work for us. And with MU’s as the second movement in the couplet, that’s a trade we want to make.

In our warmup sets, practice catching in a shallow squat. Train your body to go there. If we do it properly in the warmup, it’ll happen in the workout.

On the burpee pull-ups today, find a pace that you would hold for AMRAP 10: Burpee Pull-Ups. This will help you settle into an appropriate pace. For efficiency, focus on your footwork, especially after dropping down after the first rep. It is very easy to take extra steps around, wasting energy and time. See how few steps you need to execute your next rep.