Wednesday · 07.06.16

Masters’ Mindset

Week 3 of our Olympic phase on Wednesday’s.
Building upon last week, we are adding 5% to our loads for the Squat Snatch and Clean and Jerk. With that, we are reducing from 3 reps to 2 reps per minute, and extending from 6 minutes on each movement to 8 minutes.

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

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-Ups
30 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 Ages 40-44, 45-49, 50-54

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 Split Jerk


1) Barbell Conditioning

With a running clock:
Every Minute on the Minute x 8:
2 Squat Snatches (75%)

Rest 4:00

Every Minute on the Minute x 8:
2 Squat Clean and Split Jerks (75%)

Rest 4:00

AMRAP 3:
Deficicit Kipping Handstand Pushups (athletes choice on depth)
Directly into...
AMRAP 3:
3 Unbroken Kipping Handstand Pushups (to floor)

On the Snatches and CJ’s, do singles throughout. With the reduced volume per minute, and at heavier loads, train the split jerk today.

On the handstand pushups, the first 3 minutes is at the athlete's choice for a deficit. These can be done by stacking plates or using paralletes. Choose a difficulty that allows consistent singles with small rest in between. The stimulus is to get ~5 repetitions per minute at this difficulty.

On the second 3 minutes, remove the deficit and go to the floor. Instead of total reps as the score for this portion, it is total sets of (3) unbroken repetitions. If we come off the wall after (2) reps, the set does not count towards your total. After (3) successful reps, you must come off the wall before beginning your next set.


2) Conditioning

3 Rounds:
100 Meter Sled Push (90/45 loaded on sled)
12 Hang Power Snatches (95/65)
6 Bar Muscle-Ups




2017 Qualifier/Open Athletes

Deload week. Refrain from additional training. Back at full speed on Monday.


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 Split Jerk


1) Barbell Conditioning

With a running clock:
Every Minute on the Minute x 8:
2 Squat Snatches (75%)

Rest 4:00

Every Minute on the Minute x 8:
2 Squat Clean and Split Jerks (75%)

Rest 4:00

AMRAP 3:
Deficicit Kipping Handstand Pushups (athletes choice on depth)
Directly into...
AMRAP 3:
3 Unbroken Kipping Handstand Pushups (to floor)

On the Snatches and CJ’s, do singles throughout. With the reduced volume per minute, and at heavier loads, train the split jerk today.

Instead of total reps as the score for this portion, it is total sets of (3) unbroken repetitions. If we come off the wall after (2) reps, the set does not count towards your total. After (3) successful reps, you must come off the wall before beginning your next set.

Click for Ages 55-59

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 Split Jerk


1) Barbell Conditioning

With a running clock:
Every Minute on the Minute x 8:
2 Squat Snatches (75%)

Rest 4:00

Every Minute on the Minute x 8:
2 Squat Clean and Split Jerks (75%)

Rest 4:00

AMRAP 3:
Deficicit Kipping Handstand Pushups (athletes choice on depth)
Directly into...
AMRAP 3:
3 Unbroken Kipping Handstand Pushups (to floor)

On the Snatches and CJ’s, do singles throughout. With the reduced volume per minute, and at heavier loads, train the split jerk today.

On the handstand pushups, the first 3 minutes is at the athlete's choice for a deficit. These can be done by stacking plates or using paralletes. Choose a difficulty that allows consistent singles with small rest in between. The stimulus is to get ~5 repetitions per minute at this difficulty.

On the second 3 minutes, remove the deficit and go to the floor. Instead of total reps as the score for this portion, it is total sets of (3) unbroken repetitions. If we come off the wall after (2) reps, the set does not count towards your total. After (3) successful reps, you must come off the wall before beginning your next set.


2) Conditioning

3 Rounds:
100 Meter Sled Push (90/45 loaded on sled)
12 Hang Power Snatches (95/65)
12 Pull-Ups




2017 Qualifier/Open Athletes

Deload week. Refrain from additional training. Back at full speed on Monday.


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 Split Jerk


1) Barbell Conditioning

With a running clock:
Every Minute on the Minute x 8:
2 Squat Snatches (75%)

Rest 4:00

Every Minute on the Minute x 8:
2 Squat Clean and Split Jerks (75%)

Rest 4:00

AMRAP 3:
Deficicit Kipping Handstand Pushups (athletes choice on depth)
Directly into...
AMRAP 3:
3 Unbroken Kipping Handstand Pushups (to floor)

On the Snatches and CJ’s, do singles throughout. With the reduced volume per minute, and at heavier loads, train the split jerk today.

Instead of total reps as the score for this portion, it is total sets of (3) unbroken repetitions. If we come off the wall after (2) reps, the set does not count towards your total. After (3) successful reps, you must come off the wall before beginning your next set.

Click for Ages 60+

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 Split Jerk


1) Barbell Conditioning

With a running clock:
Every Minute on the Minute x 8:
2 Squat Snatches (75%)

Rest 4:00

Every Minute on the Minute x 8:
2 Squat Clean and Split Jerks (75%)

Rest 4:00

AMRAP 3:
Deficicit Kipping Handstand Pushups (athletes choice on depth)
Directly into...
AMRAP 3:
3 Unbroken Kipping Handstand Pushups (to floor)

On the Snatches and CJ’s, do singles throughout. With the reduced volume per minute, and at heavier loads, train the split jerk today.

On the handstand pushups, the first 3 minutes is at the athlete's choice for a deficit. These can be done by stacking plates or using paralletes. Choose a difficulty that allows consistent singles with small rest in between. The stimulus is to get ~5 repetitions per minute at this difficulty.

On the second 3 minutes, remove the deficit and go to the floor. Instead of total reps as the score for this portion, it is total sets of (3) unbroken repetitions. If we come off the wall after (2) reps, the set does not count towards your total. After (3) successful reps, you must come off the wall before beginning your next set.


2) Conditioning

3 Rounds:
100 Meter Sled Push (90/45 loaded on sled)
12 Hang Power Snatches (75/55)
12 Pull-Ups




2017 Qualifier/Open Athletes

Deload week. Refrain from additional training. Back at full speed on Monday.


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 Split Jerk


1) Barbell Conditioning

With a running clock:
Every Minute on the Minute x 8:
2 Squat Snatches (75%)

Rest 4:00

Every Minute on the Minute x 8:
2 Squat Clean and Split Jerks (75%)

Rest 4:00

AMRAP 3:
Deficicit Kipping Handstand Pushups (athletes choice on depth)
Directly into...
AMRAP 3:
3 Unbroken Kipping Handstand Pushups (to floor)

On the Snatches and CJ’s, do singles throughout. With the reduced volume per minute, and at heavier loads, train the split jerk today.

Instead of total reps as the score for this portion, it is total sets of (3) unbroken repetitions. If we come off the wall after (2) reps, the set does not count towards your total. After (3) successful reps, you must come off the wall before beginning your next set.