Tuesday · 07.05.16

MASTERS’ MINDSET

Conditioning Tuesdays. Steer clear of the shoulder intensive work today – tomorrow we are back at our Olympic cycle.

Mobility

Hamstring mash with lacrosse ball (1:00 each hamstring)Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch - 1:00 each side

Couch Stretch - 1:00 each side

Activation

Tempo Row
3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.After each round, complete (not for time)

5 Slow Dowel Good Mornings
5 Slow Dowel Back Squats
Spidermans each leg
5 Walkouts*

*Walkout:Sumo style base to start (wide feet). Aiming to keep your back as flat as you can, bring your hands down to the floor in front of you and slowly palm your way to a pushup position. Get one pushup, and then palm you way backwards back to your full standing position. The more narrow the feet, the more aggressive the stretch is on the hamstrings.

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

2016 Games Masters

1) Deadlift

With a running clock:
Minutes 1-5 - 2 Deadlifts
Minutes 6-10 - 1 Deadlift

Steadily climb throughout, with the focus being a heavy single for the day at that 10th minute. This is not an attempt at a new 1RM - rather a heavy stimulus.


2) Conditioning

4 Rounds:
12 Wallballs (20/14)
12 Kettlebell Swings (70/53)
12 Box Jumps (24"/20")
12 Deadlifts (205/145)

This is a posterior-chain driven workout. The repetitions should all be unbroken for a minimum of 2 rounds. If unable to, reduce the weight to preserve the stimulus. Straight sets make this workout far more challenging.


3) Conditioning

Tabata Bike
Rest 1:00
Tabata Row
Rest 1:00
Tabata Bike

In this workout, perform all 8 intervals of: 20s on/10s off on the bike. Including that final rest, that completes 4:00. Rest 1:00, until the 5:00, and complete the same interval on the rower. At the 10:00, start the final Tabata back on the bike. Score is total calories throughout.




2017 Qualifier/Open Athletes

1) Conditioning

4 Rounds:
12 Wallballs (20/14)
12 Kettlebell Swings (70/53)
12 Box Jumps (24"/20")
12 Deadlifts (205/145)

This is a posterior-chain driven workout. The repetitions should all be unbroken for a minimum of 2 rounds. If unable to, reduce the weight to preserve the stimulus. Straight sets make this workout far more challenging.


2) Recovery Row

15 Minute Aerobic Restoration.

Conversational 15 minute row, focusing on technique. Low-intensity and not for score.

Click for Ages 55-59

2016 Games Masters

1) Deadlift

With a running clock:
Minutes 1-5 - 2 Deadlifts
Minutes 6-10 - 1 Deadlift

Steadily climb throughout, with the focus being a heavy single for the day at that 10th minute. This is not an attempt at a new 1RM - rather a heavy stimulus.


2) Conditioning

4 Rounds:
12 Wallballs (20/14)
12 Kettlebell Swings (70/53)
12 Box Jumps (24"/20")
12 Deadlifts (185/135)

This is a posterior-chain driven workout. The repetitions should all be unbroken for a minimum of 2 rounds. If unable to, reduce the weight to preserve the stimulus. Straight sets make this workout far more challenging.


3) Conditioning

Tabata Bike
Rest 1:00
Tabata Row
Rest 1:00
Tabata Bike

In this workout, perform all 8 intervals of: 20s on/10s off on the bike. Including that final rest, that completes 4:00. Rest 1:00, until the 5:00, and complete the same interval on the rower. At the 10:00, start the final Tabata back on the bike. Score is total calories throughout.




2017 Qualifier/Open Athletes

1) Conditioning

4 Rounds:
12 Wallballs (20/10) to a 9' Target
12 Kettlebell Swings (70/53)
12 Box Jumps (24"/20")
12 Deadlifts (185/135)

This is a posterior-chain driven workout. The repetitions should all be unbroken for a minimum of 2 rounds. If unable to, reduce the weight to preserve the stimulus. Straight sets make this workout far more challenging.


2) Recovery Row

15 Minute Aerobic Restoration.

Conversational 15 minute row, focusing on technique. Low-intensity and not for score.

Click for Ages 60+

2016 Games Masters

1) Deadlift

With a running clock:
Minutes 1-5 - 2 Deadlifts
Minutes 6-10 - 1 Deadlift

Steadily climb throughout, with the focus being a heavy single for the day at that 10th minute. This is not an attempt at a new 1RM - rather a heavy stimulus.


2) Conditioning

4 Rounds:
12 Wallballs (20/10)
12 Kettlebell Swings (53/35)
12 Box Jumps (20")
12 Deadlifts (155/105)

This is a posterior-chain driven workout. The repetitions should all be unbroken for a minimum of 2 rounds. If unable to, reduce the weight to preserve the stimulus. Straight sets make this workout far more challenging.


3) Conditioning

Tabata Bike
Rest 1:00
Tabata Row
Rest 1:00
Tabata Bike

In this workout, perform all 8 intervals of: 20s on/10s off on the bike. Including that final rest, that completes 4:00. Rest 1:00, until the 5:00, and complete the same interval on the rower. At the 10:00, start the final Tabata back on the bike. Score is total calories throughout.




2017 Qualifier/Open Athletes

1) Conditioning

4 Rounds:
12 Wallballs (20/10) to a 9' Target
12 Kettlebell Swings (45/30)
12 Box Jumps (20")
12 Deadlifts (135/95)

This is a posterior-chain driven workout. The repetitions should all be unbroken for a minimum of 2 rounds. If unable to, reduce the weight to preserve the stimulus. Straight sets make this workout far more challenging.


2) Recovery Row

15 Minute Aerobic Restoration.

Conversational 15 minute row, focusing on technique. Low-intensity and not for score.