Saturday · 07.09.16

Masters’ Mindset

Games Athletes – Today is our final day of training at this volume before beginning our taper for the Games. We will still be training next week on our normal schedule, but expect reduced volume and additional recovery work.


Qualifier/Open Athletes – This is our final day of on our 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-Ups
20 Supermans
30 Double-Unders

Directly into...
3 Rounds:
5 T-Pushups
5 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


2016 Games Masters

1) Running

20-Minute "Out and Back" Run

With a wrist watch, complete a 20-minute run aiming to hold the same pace throughout. Less about distance, more about consistency in effort. At the 10:00 mark, turn around and make your way back. If you paced it correctly, you'll finish where you started at the 20:00 mark.


2) Clean and Jerk

With a running clock:
Minutes 0-6 - Establish a 1-Rep Heavy Split Jerk (from the rack)
Minutes 7-12 - Establish a 1-Rep Heavy Clean
Minutes 13-18 - Establish a 1-Rep Heavy Clean and Jerk

The goal is to establish a heavy at each. Play it entirely by feel - the goal here is to get the heavy stimulus today with well-executed repetitions. If the movement isn't there today, use the time to drill in excellent movement at a slightly lower weight.


3) Skills

10 Legless Rope Climbs for Time


4) Conditioning

21 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
9 Power Snatches (155/105)
50' Overhead Walking Lunge
9 Power Snatches (155/105)
15 Burpee Box Jumps (24/20
21 Calorie Assault Bike

On the bike, minimize wasted motion. Square your shoulders and hips off to the front, and focus on constant tension on the pedals. Pace the first 21 calories - and sprint the last.

On the burpee box jumps, a similiar thought - no wasted movement. In a larger range of motion such as this motion, it is very easy to take extra steps here and there. Focus on staying close to the box, and minimizing your motion for efficiency. On the final 5 repetitions of the first 15, slow your pace so as to allow a brief recovery before the snatches.

On the snatches, the weight should be heavy and challenging for singles. If the weight is above your 10-Rep max, reduce the weight so as to allow for steady singles. Take a breather before the final 9th repetition, and with the bar overhead, start your walk.

During the course of the walk, strive to keep the shoulders stacked on top of the hips. A common fault is that the hips will shoot back as we stand out of the lunge, pitching the torso forward, and hence losing the weight forward. Stay stacked with active shoulders.

Bring it on the way home. Sprint to the finish.




2017 Qualifier/Open Masters

1) Conditioning

Teams of 3:
100 Calorie Row
100 Box Jump Overs
50 Power Snatches
50 Overhead Lunges
50 Sumo-Deadlift High Pulls
100 Box Jump Overs
100 Calorie Row

Rx Box - 24"/20"
Rx Barbell - 95/65

Grab some friends for this if you can. If you are solo today, adjust the repeitions to as follows:
25 Calorie Row
25 Box Jump Overs
25 Power Snatches
25 Overhead Lunges
25 Sumo Deadlift High Pulls
25 Box Jump Overs
25 Calorie Row

Click for Ages 50-54


2016 Games Masters

1) Running

20-Minute "Out and Back" Run

With a wrist watch, complete a 20-minute run aiming to hold the same pace throughout. Less about distance, more about consistency in effort. At the 10:00 mark, turn around and make your way back. If you paced it correctly, you'll finish where you started at the 20:00 mark.


2) Clean and Jerk

With a running clock:
Minutes 0-6 - Establish a 1-Rep Heavy Split Jerk (from the rack)
Minutes 7-12 - Establish a 1-Rep Heavy Clean
Minutes 13-18 - Establish a 1-Rep Heavy Clean and Jerk

The goal is to establish a heavy at each. Play it entirely by feel - the goal here is to get the heavy stimulus today with well-executed repetitions. If the movement isn't there today, use the time to drill in excellent movement at a slightly lower weight.


3) Skills

5 Legless Rope Climbs for Time


4) Conditioning

21 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
9 Power Snatches (135/95)
50' Overhead Walking Lunge
9 Power Snatches (135/95)
15 Burpee Box Jumps (24/20)
21 Calorie Assault Bike

On the bike, minimize wasted motion. Square your shoulders and hips off to the front, and focus on constant tension on the pedals. Pace the first 21 calories - and sprint the last.

On the burpee box jumps, a similiar thought - no wasted movement. In a larger range of motion such as this motion, it is very easy to take extra steps here and there. Focus on staying close to the box, and minimizing your motion for efficiency. On the final 5 repetitions of the first 15, slow your pace so as to allow a brief recovery before the snatches.

On the snatches, the weight should be heavy and challenging for singles. If the weight is above your 10-Rep max, reduce the weight so as to allow for steady singles. Take a breather before the final 9th repetition, and with the bar overhead, start your walk.

During the course of the walk, strive to keep the shoulders stacked on top of the hips. A common fault is that the hips will shoot back as we stand out of the lunge, pitching the torso forward, and hence losing the weight forward. Stay stacked with active shoulders.

Bring it on the way home. Sprint to the finish.




2017 Qualifier/Open Masters

1) Conditioning

Teams of 3:
100 Calorie Row
100 Box Jump Overs
50 Power Snatches
50 Overhead Lunges
50 Sumo-Deadlift High Pulls
100 Box Jump Overs
100 Calorie Row

Rx Box - 24"/20"
Rx Barbell - 95/65

Grab some friends for this if you can. If you are solo today, adjust the repeitions to as follows:
25 Calorie Row
25 Box Jump Overs
25 Power Snatches
25 Overhead Lunges
25 Sumo Deadlift High Pulls
25 Box Jump Overs
25 Calorie Row

Click for Ages 55-59


2016 Games Masters

1) Running

20-Minute "Out and Back" Run

With a wrist watch, complete a 20-minute run aiming to hold the same pace throughout. Less about distance, more about consistency in effort. At the 10:00 mark, turn around and make your way back. If you paced it correctly, you'll finish where you started at the 20:00 mark.


2) Clean and Jerk

With a running clock:
Minutes 0-6 - Establish a 1-Rep Heavy Split Jerk (from the rack)
Minutes 7-12 - Establish a 1-Rep Heavy Clean
Minutes 13-18 - Establish a 1-Rep Heavy Clean and Jerk

The goal is to establish a heavy at each. Play it entirely by feel - the goal here is to get the heavy stimulus today with well-executed repetitions. If the movement isn't there today, use the time to drill in excellent movement at a slightly lower weight.


3) Conditioning

21 Calorie Assault Bike
15 Burpee Box Jumps (20")
9 Power Snatches (115/80)
50' Overhead Walking Lunge
9 Power Snatches (115/80)
15 Burpee Box Jumps (20")
21 Calorie Assault Bike

On the bike, minimize wasted motion. Square your shoulders and hips off to the front, and focus on constant tension on the pedals. Pace the first 21 calories - and sprint the last.

On the burpee box jumps, a similiar thought - no wasted movement. In a larger range of motion such as this motion, it is very easy to take extra steps here and there. Focus on staying close to the box, and minimizing your motion for efficiency. On the final 5 repetitions of the first 15, slow your pace so as to allow a brief recovery before the snatches.

On the snatches, the weight should be heavy and challenging for singles. If the weight is above your 10-Rep max, reduce the weight so as to allow for steady singles. Take a breather before the final 9th repetition, and with the bar overhead, start your walk.

During the course of the walk, strive to keep the shoulders stacked on top of the hips. A common fault is that the hips will shoot back as we stand out of the lunge, pitching the torso forward, and hence losing the weight forward. Stay stacked with active shoulders.

Bring it on the way home. Sprint to the finish.




2017 Qualifier/Open Masters

1) Conditioning

Teams of 3:
100 Calorie Row
100 Box Jump Overs
50 Power Snatches
50 Overhead Lunges
50 Sumo-Deadlift High Pulls
100 Box Jump Overs
100 Calorie Row

Rx Box - 20"
Rx Barbell - 75/55

Grab some friends for this if you can. If you are solo today, adjust the repeitions to as follows:
25 Calorie Row
25 Box Jump Overs
25 Power Snatches
25 Overhead Lunges
25 Sumo Deadlift High Pulls
25 Box Jump Overs
25 Calorie Row

Click for Ages 60+


2016 Games Masters

1) Running

10-Minute "Out and Back" Run

With a wrist watch, complete a 10-minute run aiming to hold the same pace throughout. Less about distance, more about consistency in effort. At the 5:00 mark, turn around and make your way back. If you paced it correctly, you'll finish where you started at the 10:00 mark.


2) Clean and Jerk

With a running clock:
Minutes 0-6 - Establish a 1-Rep Heavy Split Jerk (from the rack)
Minutes 7-12 - Establish a 1-Rep Heavy Clean
Minutes 13-18 - Establish a 1-Rep Heavy Clean and Jerk

The goal is to establish a heavy at each. Play it entirely by feel - the goal here is to get the heavy stimulus today with well-executed repetitions. If the movement isn't there today, use the time to drill in excellent movement at a slightly lower weight.


3) Conditioning

21 Calorie Assault Bike
15 Burpee Box Jumps (20")
9 Power Snatches (95/65)
50' Overhead Walking Lunge
9 Power Snatches (95/65)
15 Burpee Box Jumps (20")
21 Calorie Assault Bike

On the bike, minimize wasted motion. Square your shoulders and hips off to the front, and focus on constant tension on the pedals. Pace the first 21 calories - and sprint the last.

On the burpee box jumps, a similiar thought - no wasted movement. In a larger range of motion such as this motion, it is very easy to take extra steps here and there. Focus on staying close to the box, and minimizing your motion for efficiency. On the final 5 repetitions of the first 15, slow your pace so as to allow a brief recovery before the snatches.

On the snatches, the weight should be heavy and challenging for singles. If the weight is above your 10-Rep max, reduce the weight so as to allow for steady singles. Take a breather before the final 9th repetition, and with the bar overhead, start your walk.

During the course of the walk, strive to keep the shoulders stacked on top of the hips. A common fault is that the hips will shoot back as we stand out of the lunge, pitching the torso forward, and hence losing the weight forward. Stay stacked with active shoulders.

Bring it on the way home. Sprint to the finish.




2017 Qualifier/Open Masters

1) Conditioning

Teams of 3:
100 Calorie Row
100 Box Jump Overs
50 Power Snatches
50 Overhead Lunges
50 Sumo-Deadlift High Pulls
100 Box Jump Overs
100 Calorie Row

Rx Box - 20"
Rx Barbell - 65/45

Grab some friends for this if you can. If you are solo today, adjust the repeitions to as follows:
25 Calorie Row
25 Box Jump Overs
25 Power Snatches
25 Overhead Lunges
25 Sumo Deadlift High Pulls
25 Box Jump Overs
25 Calorie Row