Saturday · 07.02.16

Masters’ Mindset

Games Athletes – Today we will open up with a track session. Rest as needed before moving on to the remainder of training. Scheduling allowing, there is ideally at least an hour separation between the two.

Qualifier/Open Athletes – On Monday we will be starting a deload week.
 

Mobility Primer

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)


Stretching
1) Couch Stretch - 2:00 each leg

2) Front Rack Stretch (on your stomach, elbows out in front) - 2:00


Pre-Conditioning

3 Rounds:
10 Abmat Sit-Ups20 Supermans30 Double-Unders
Directly into...
3 Rounds:5 T-Pushups5 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 ---


1) Track

3 x 800m, resting 90 seconds between efforts
Rest 4:00
4 x 400m, resting 1:00 between efforts
Rest 4:00
5 x 200m, resting :30 seconds between effort

Pacing for the running:
800 Meters – Aim for what you believe your 2 Mile Time Trial pace to be.
400 Meters – Aim for what you believe is your 1 Mile Time Trial pace to be.
200 Meters – Aim for what you believe is your 800m Time Trial pace to be.

It is best to start a bit slower, and ensure we maintain our paces, than to start off too fast and trail off in the end. Consistent sets here are best.


2) Thruster Ladder

On the Minute, 1 Thruster (from the ground):
Male ladder starts at 185#. Continue adding 10# until max is reached.
Female ladder starts at 135#. Continue adding 5# until max is reached.

Although the overhead lockout is where many will reach their limit – we must stay diligent in our pull off the ground and our receiving position. Wasting energy here with less than ideal positioning results in less power at the finish. Receiving the bar and coming out of the squat in an upright, strong position sets us up well. As the weights get heavy – remind yourself this comes first.

No thruster-jerks. Once the knees come to extension, they must stay locked out.


3) Conditioning

21-18-15-12-9-6-3:
Dumbell Thrusters (50’s/35’s)
Calorie Assault Bike

Given the stability demands of the dumbbells, positioning and managing shoulder fatigue are important to address. We must “front rack” the dumbbells during the course of the squat – less our shoulders are under demanding tension the entire time. This will buy you bigger sets in the 18’s, 15’s, and 12’s.

With a hammer grip, based on shoulder and wrist flexibility, attempt to bring both heads up the dumbbells to rest on your shoulders. If both cannot rest (front end is in space), lift that front end by bringing your elbows up a bit higher to allow gravity to place the majority of weight on the back end. With this back end resting on your shoulder, it is our goal to find this rack position in each squat in the workout.

On the assault bike, it pays to push here (calories accumulate on the sliding scale), but not at the expense of huge breaks on the dumbbells. Imagine a pace you could hold for a 100 calorie test. That can be a good pace to strive for here.


4) Bulletproofing

Crossover Symmetry Iron Scap or CFNE Bulletproof Shoulders.




--- 2017 Qualifier/Open Athletes ---


1) Thruster Ladder

On the Minute, 1 Thruster (from the ground):
Male ladder starts at 135#. Continue adding 10# until max is reached.
Female ladder starts at 95#. Continue adding 5# until max is reached.

Although the overhead lockout is where many will reach their limit – we must stay diligent in our pull off the ground and our receiving position. Wasting energy here with less than ideal positioning results in less power at the finish. Receiving the bar and coming out of the squat in an upright, strong position sets us up well. As the weights get heavy – remind yourself this comes first.

No thruster-jerks. Once the knees come to extension, they must stay locked out.


2) Conditioning

21 Dumbell Thrusters (50’s/35’s), 42 Calorie Row
18 Dumbell Thrusters (50’s/35’s), 36 Calorie Row
15 Dumbell Thrusters (50’s/35’s), 30 Calorie Row
12 Dumbell Thrusters (50’s/35’s), 24 Calorie Row
9 Dumbell Thrusters (50’s/35’s), 18 Calorie Row
6 Dumbell Thrusters (50’s/35’s), 12 Calorie Row
3 Dumbell Thrusters (50’s/35’s), 6 Calorie Row

Given the stability demands of the dumbbells, positioning and managing shoulder fatigue are important to address. We must “front rack” the dumbbells during the course of the squat – less our shoulders are under demanding tension the entire time. This will buy you bigger sets in the 18’s, 15’s, and 12’s.

With a hammer grip, based on shoulder and wrist flexibility, attempt to bring both heads up the dumbbells to rest on your shoulders. If both cannot rest (front end is in space), lift that front end by bringing your elbows up a bit higher to allow gravity to place the majority of weight on the back end. With this back end resting on your shoulder, it is our goal to find this rack position in each squat in the workout.

On the rower, aim to fall in on the pace you would hold for a 10 minute max calorie test. This is where the majority of the workout is spent, so holding an aggressive yet sustainable pace is important. At the tail end of each set (final 3 calories), back off a touch on the pace to ensure a quick transition to the dumbbells. With 13 transitions in this workout, these seconds madder.


3) Bulletproofing

Crossover Symmetry Iron Scap or CFNE Bulletproof Shoulders.

Click for Ages 55-59

--- 2016 Games Athletes ---


1) Track

3 x 800m, resting 90 seconds between efforts
Rest 4:00
4 x 400m, resting 1:00 between efforts
Rest 4:00
5 x 200m, resting :30 seconds between effort

Pacing for the running:
800 Meters – Aim for what you believe your 2 Mile Time Trial pace to be.
400 Meters – Aim for what you believe is your 1 Mile Time Trial pace to be.
200 Meters – Aim for what you believe is your 800m Time Trial pace to be.

It is best to start a bit slower, and ensure we maintain our paces, than to start off too fast and trail off in the end. Consistent sets here are best.


2) Thruster Ladder

On the Minute, 1 Thruster (from the ground):
Male ladder starts at 135#. Continue adding 10# until max is reached.
Female ladder starts at 95#. Continue adding 5# until max is reached.

Although the overhead lockout is where many will reach their limit – we must stay diligent in our pull off the ground and our receiving position. Wasting energy here with less than ideal positioning results in less power at the finish. Receiving the bar and coming out of the squat in an upright, strong position sets us up well. As the weights get heavy – remind yourself this comes first.

No thruster-jerks. Once the knees come to extension, they must stay locked out.


3) Conditioning

21-18-15-12-9-6-3:
Dumbell Thrusters (40’s/25’s)
Calorie Assault Bike

Given the stability demands of the dumbbells, positioning and managing shoulder fatigue are important to address. We must “front rack” the dumbbells during the course of the squat – less our shoulders are under demanding tension the entire time. This will buy you bigger sets in the 18’s, 15’s, and 12’s.

With a hammer grip, based on shoulder and wrist flexibility, attempt to bring both heads up the dumbbells to rest on your shoulders. If both cannot rest (front end is in space), lift that front end by bringing your elbows up a bit higher to allow gravity to place the majority of weight on the back end. With this back end resting on your shoulder, it is our goal to find this rack position in each squat in the workout.

On the assault bike, it pays to push here (calories accumulate on the sliding scale), but not at the expense of huge breaks on the dumbbells. Imagine a pace you could hold for a 100 calorie test. That can be a good pace to strive for here.


4) Bulletproofing

Crossover Symmetry Iron Scap or CFNE Bulletproof Shoulders.




--- 2017 Qualifier/Open Athletes ---


1) Thruster Ladder

On the Minute, 1 Thruster (from the ground):
Male ladder starts at 95#. Continue adding 10# until max is reached.
Female ladder starts at 65#. Continue adding 5# until max is reached.

Although the overhead lockout is where many will reach their limit – we must stay diligent in our pull off the ground and our receiving position. Wasting energy here with less than ideal positioning results in less power at the finish. Receiving the bar and coming out of the squat in an upright, strong position sets us up well. As the weights get heavy – remind yourself this comes first.

No thruster-jerks. Once the knees come to extension, they must stay locked out.


2) Conditioning

21 Dumbell Thrusters, 42 Calorie Row
18 Dumbell Thrusters, 36 Calorie Row
15 Dumbell Thrusters, 30 Calorie Row
12 Dumbell Thrusters, 24 Calorie Row
9 Dumbell Thrusters, 18 Calorie Row
6 Dumbell Thrusters, 12 Calorie Row
3 Dumbell Thrusters, 6 Calorie Row
Dumbbell Rx - 40's/25's

Given the stability demands of the dumbbells, positioning and managing shoulder fatigue are important to address. We must “front rack” the dumbbells during the course of the squat – less our shoulders are under demanding tension the entire time. This will buy you bigger sets in the 18’s, 15’s, and 12’s.

With a hammer grip, based on shoulder and wrist flexibility, attempt to bring both heads up the dumbbells to rest on your shoulders. If both cannot rest (front end is in space), lift that front end by bringing your elbows up a bit higher to allow gravity to place the majority of weight on the back end. With this back end resting on your shoulder, it is our goal to find this rack position in each squat in the workout.

On the rower, aim to fall in on the pace you would hold for a 10 minute max calorie test. This is where the majority of the workout is spent, so holding an aggressive yet sustainable pace is important. At the tail end of each set (final 3 calories), back off a touch on the pace to ensure a quick transition to the dumbbells. With 13 transitions in this workout, these seconds madder.


3) Bulletproofing

Crossover Symmetry Iron Scap or CFNE Bulletproof Shoulders.

Click for Ages 60+

--- 2016 Games Athletes ---


1) Track

3 x 800m, resting 90 seconds between efforts
Rest 4:00
4 x 400m, resting 1:00 between efforts
Rest 4:00
5 x 200m, resting :30 seconds between effort

Pacing for the running:
800 Meters – Aim for what you believe your 2 Mile Time Trial pace to be.
400 Meters – Aim for what you believe is your 1 Mile Time Trial pace to be.
200 Meters – Aim for what you believe is your 800m Time Trial pace to be.

It is best to start a bit slower, and ensure we maintain our paces, than to start off too fast and trail off in the end. Consistent sets here are best.


2) Thruster Ladder

On the Minute, 1 Thruster (from the ground):
Male ladder starts at 95#. Continue adding 10# until max is reached.
Female ladder starts at 65#. Continue adding 5# until max is reached.

Although the overhead lockout is where many will reach their limit – we must stay diligent in our pull off the ground and our receiving position. Wasting energy here with less than ideal positioning results in less power at the finish. Receiving the bar and coming out of the squat in an upright, strong position sets us up well. As the weights get heavy – remind yourself this comes first.

No thruster-jerks. Once the knees come to extension, they must stay locked out.


3) Conditioning

21-18-15-12-9-6-3:
Dumbell Thrusters (30’s/20’s)
Calorie Assault Bike

Given the stability demands of the dumbbells, positioning and managing shoulder fatigue are important to address. We must “front rack” the dumbbells during the course of the squat – less our shoulders are under demanding tension the entire time. This will buy you bigger sets in the 18’s, 15’s, and 12’s.

With a hammer grip, based on shoulder and wrist flexibility, attempt to bring both heads up the dumbbells to rest on your shoulders. If both cannot rest (front end is in space), lift that front end by bringing your elbows up a bit higher to allow gravity to place the majority of weight on the back end. With this back end resting on your shoulder, it is our goal to find this rack position in each squat in the workout.

On the assault bike, it pays to push here (calories accumulate on the sliding scale), but not at the expense of huge breaks on the dumbbells. Imagine a pace you could hold for a 100 calorie test. That can be a good pace to strive for here.


4) Bulletproofing

Crossover Symmetry Iron Scap or CFNE Bulletproof Shoulders.




--- 2017 Qualifier/Open Athletes ---


1) Thruster Ladder

On the Minute, 1 Thruster (from the ground):
Male ladder starts at 75#. Continue adding 10# until max is reached.
Female ladder starts at 55#. Continue adding 5# until max is reached.

Although the overhead lockout is where many will reach their limit – we must stay diligent in our pull off the ground and our receiving position. Wasting energy here with less than ideal positioning results in less power at the finish. Receiving the bar and coming out of the squat in an upright, strong position sets us up well. As the weights get heavy – remind yourself this comes first.

No thruster-jerks. Once the knees come to extension, they must stay locked out.


2) Conditioning

21 Dumbell Thrusters, 42 Calorie Row
18 Dumbell Thrusters, 36 Calorie Row
15 Dumbell Thrusters, 30 Calorie Row
12 Dumbell Thrusters, 24 Calorie Row
9 Dumbell Thrusters, 18 Calorie Row
6 Dumbell Thrusters, 12 Calorie Row
3 Dumbell Thrusters, 6 Calorie Row
Dumbbell Rx - 30's/20's

Given the stability demands of the dumbbells, positioning and managing shoulder fatigue are important to address. We must “front rack” the dumbbells during the course of the squat – less our shoulders are under demanding tension the entire time. This will buy you bigger sets in the 18’s, 15’s, and 12’s.

With a hammer grip, based on shoulder and wrist flexibility, attempt to bring both heads up the dumbbells to rest on your shoulders. If both cannot rest (front end is in space), lift that front end by bringing your elbows up a bit higher to allow gravity to place the majority of weight on the back end. With this back end resting on your shoulder, it is our goal to find this rack position in each squat in the workout.

On the rower, aim to fall in on the pace you would hold for a 10 minute max calorie test. This is where the majority of the workout is spent, so holding an aggressive yet sustainable pace is important. At the tail end of each set (final 3 calories), back off a touch on the pace to ensure a quick transition to the dumbbells. With 13 transitions in this workout, these seconds madder.


3) Bulletproofing

Crossover Symmetry Iron Scap or CFNE Bulletproof Shoulders.