Friday · 07.08.16

Masters’ Mindset

Game Day Friday.

Open/Qualifier Competitors – This is a deload week.

Games Competitors – We will be begin our deloading this coming Monday, reducing volume as we taper towards our first day of competition.

Mobility

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, 50-54

2016 Games Masters


1) Conditioning

5 Rounds:
5 Squat Clean Thrusters (135/95)
10 CTB Pull-Ups

In this workout, our pulling strength will be tested. Singles on the squat clean thrusters are a strong recommendation, as this will preserve your grip strength. Steady movement on the cleans coupled with big sets on the pull-ups can lead to a very competative time.

The first portion to look at will be the pull-ups. The 4th and 5th round is where many athletes will "hit the wall" on this movement and be reduced to small sets with time-consuming breaks between. Aim for consistency throughout as this is where time dissapears in the workout.

The second portion to look at is our squat clean thruster (cluster). At a moderate weight, this movement will test the conditioining of the athlete and will in turn test our efficiency on our pull-ups. With each repetition, rehearse the cue "hips". As you stand up out of the squat, use as much hip drive as possible at the finish to get that bar overhead. The more hips we use, the less shoulders strength we need to find lockout. Save your shoulders for the pull-ups.


2) Conditioning

50 Calorie Row, 25 GHD Situps
40 Calorie Row, 20 GHD Situps
30 Calorie Row, 15 GHD Situps
20 Calorie Row, 10 GHD Situps
10 Calorie Row, 5 GHD Situps


3) Skills

Not for time - for quality:
20 Wall Walks

Start in a the bottom of a pushup position with your feet close to the wall. Press to extension, and start to climb the wall as you walk your hands backwards. Aim to bring your chest and nose to the wall, and pause for a full 2-seconds. Walk yourself back to your pushup position, completing the repetition.

4) Bulletproofing

1) 5:00 Air Squat Hold with single light KB in front rack. Complete in increments as you see fit. Focus on keeping an upright torso as you sink as low as you can into your sqiat.

2) Crossover Symmetry Recovery Protocol of CFNE Bulletproof Shoulders




2016 Qualifier/Open Masters


1) Conditioning

5 Rounds:
5 Squat Clean Thrusters (135/95)
10 CTB Pull-Ups

In this workout, our pulling strength will be tested. Singles on the squat clean thrusters are a strong recommendation, as this will preserve your grip strength. Steady movement on the cleans coupled with big sets on the pull-ups can lead to a very competative time.

Click for Ages 55-59

2016 Games Masters


1) Conditioning

5 Rounds:
5 Squat Clean Thrusters (115/80)
10 CTB Pull-Ups

In this workout, our pulling strength will be tested. Singles on the squat clean thrusters are a strong recommendation, as this will preserve your grip strength. Steady movement on the cleans coupled with big sets on the pull-ups can lead to a very competative time.

The first portion to look at will be the pull-ups. The 4th and 5th round is where many athletes will "hit the wall" on this movement and be reduced to small sets with time-consuming breaks between. Aim for consistency throughout as this is where time dissapears in the workout.

The second portion to look at is our squat clean thruster (cluster). At a moderate weight, this movement will test the conditioining of the athlete and will in turn test our efficiency on our pull-ups. With each repetition, rehearse the cue "hips". As you stand up out of the squat, use as much hip drive as possible at the finish to get that bar overhead. The more hips we use, the less shoulders strength we need to find lockout. Save your shoulders for the pull-ups.


2) Conditioning

50 Calorie Row, 25 GHD Situps
40 Calorie Row, 20 GHD Situps
30 Calorie Row, 15 GHD Situps
20 Calorie Row, 10 GHD Situps
10 Calorie Row, 5 GHD Situps


3) Skills

Not for time - for quality:
20 Wall Walks

Start in a the bottom of a pushup position with your feet close to the wall. Press to extension, and start to climb the wall as you walk your hands backwards. Aim to bring your chest and nose to the wall, and pause for a full 2-seconds. Walk yourself back to your pushup position, completing the repetition.

4) Bulletproofing

1) 5:00 Air Squat Hold with single light KB in front rack. Complete in increments as you see fit. Focus on keeping an upright torso as you sink as low as you can into your sqiat.

2) Crossover Symmetry Recovery Protocol of CFNE Bulletproof Shoulders




2016 Qualifier/Open Masters


1) Conditioning

5 Rounds:
5 Squat Clean Thrusters (115/80)
10 Pull-Ups

In this workout, our pulling strength will be tested. Singles on the squat clean thrusters are a strong recommendation, as this will preserve your grip strength. Steady movement on the cleans coupled with big sets on the pull-ups can lead to a very competative time.

The first portion to look at will be the pull-ups. The 4th and 5th round is where many athletes will "hit the wall" on this movement and be reduced to small sets with time-consuming breaks between. Aim for consistency throughout as this is where time dissapears in the workout.

The second portion to look at is our squat clean thruster (cluster). At a moderate weight, this movement will test the conditioining of the athlete and will in turn test our efficiency on our pull-ups. With each repetition, rehearse the cue "hips". As you stand up out of the squat, use as much hip drive as possible at the finish to get that bar overhead. The more hips we use, the less shoulders strength we need to find lockout. Save your shoulders for the pull-ups.


2) Skills

Not for time - for quality:
15 Wall Walks

Start in a the bottom of a pushup position with your feet close to the wall. Press to extension, and start to climb the wall as you walk your hands backwards. Aim to bring your chest and nose to the wall, and pause for a full 2-seconds. Walk yourself back to your pushup position, completing the repetition.

Go to a position of comfort here - halfway up the wall is a great place to start today if this is your first time.

3) Bulletproofing

1) 5:00 Air Squat Hold with single light KB in front rack. Complete in increments as you see fit. Focus on keeping an upright torso as you sink as low as you can into your sqiat.

2) Crossover Symmetry Recovery Protocol of CFNE Bulletproof Shoulders

Click for Ages 60+

2016 Games Masters


1) Conditioning

5 Rounds:
5 Squat Clean Thrusters (95/65)
10 Pull-Ups

In this workout, our pulling strength will be tested. Singles on the squat clean thrusters are a strong recommendation, as this will preserve your grip strength. Steady movement on the cleans coupled with big sets on the pull-ups can lead to a very competative time.

The first portion to look at will be the pull-ups. The 4th and 5th round is where many athletes will "hit the wall" on this movement and be reduced to small sets with time-consuming breaks between. Aim for consistency throughout as this is where time dissapears in the workout.

The second portion to look at is our squat clean thruster (cluster). At a moderate weight, this movement will test the conditioining of the athlete and will in turn test our efficiency on our pull-ups. With each repetition, rehearse the cue "hips". As you stand up out of the squat, use as much hip drive as possible at the finish to get that bar overhead. The more hips we use, the less shoulders strength we need to find lockout. Save your shoulders for the pull-ups.


2) Conditioning

40 Calorie Row, 20 GHD Situps
30 Calorie Row, 15 GHD Situps
20 Calorie Row, 10 GHD Situps
10 Calorie Row, 5 GHD Situps


3) Skills

Not for time - for quality:
10 Wall Walks

Start in a the bottom of a pushup position with your feet close to the wall. Press to extension, and start to climb the wall as you walk your hands backwards. Aim to bring your chest and nose to the wall, and pause for a full 2-seconds. Walk yourself back to your pushup position, completing the repetition.

4) Bulletproofing

1) 5:00 Air Squat Hold with single light KB in front rack. Complete in increments as you see fit. Focus on keeping an upright torso as you sink as low as you can into your sqiat.

2) Crossover Symmetry Recovery Protocol of CFNE Bulletproof Shoulders




2016 Qualifier/Open Masters


1) Conditioning

5 Rounds:
5 Squat Clean Thrusters (95/65)
10 Pull-Ups

In this workout, our pulling strength will be tested. Singles on the squat clean thrusters are a strong recommendation, as this will preserve your grip strength. Steady movement on the cleans coupled with big sets on the pull-ups can lead to a very competative time.

The first portion to look at will be the pull-ups. The 4th and 5th round is where many athletes will "hit the wall" on this movement and be reduced to small sets with time-consuming breaks between. Aim for consistency throughout as this is where time dissapears in the workout.

The second portion to look at is our squat clean thruster (cluster). At a moderate weight, this movement will test the conditioining of the athlete and will in turn test our efficiency on our pull-ups. With each repetition, rehearse the cue "hips". As you stand up out of the squat, use as much hip drive as possible at the finish to get that bar overhead. The more hips we use, the less shoulders strength we need to find lockout. Save your shoulders for the pull-ups.


2) Skills

Not for time - for quality:
10 Wall Walks

Start in a the bottom of a pushup position with your feet close to the wall. Press to extension, and start to climb the wall as you walk your hands backwards. Aim to bring your chest and nose to the wall, and pause for a full 2-seconds. Walk yourself back to your pushup position, completing the repetition.

Go to a position of comfort here - halfway up the wall is a great place to start today if this is your first time.

3) Bulletproofing

1) 5:00 Air Squat Hold with single light KB in front rack. Complete in increments as you see fit. Focus on keeping an upright torso as you sink as low as you can into your sqiat.

2) Crossover Symmetry Recovery Protocol of CFNE Bulletproof Shoulders