Monday · 07.11.16

Masters Mindset

2016 Games Masters - This is the start of our de-load week leading into the Games. As workouts are announced, we will have strategy and preparation emailed directly to you. The ability leading up to today has been developed. Now is the time to prime the body.

2017 Qualifier/Open Athletes - Today is our first day back from a de-load week. Let's get after it.


Mobility


Thoracic Foam Rolling
Spend 2:00 with your arms extended overhead foam rolling your thoracic region along with your lats. Search for “hot spots” and pause momentarily.

First Rib Mobilization
With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:
1) Arm circles to the front
2) Arm circles to the back
3) Straight arm raise overhead
4) Pressing motion (imagine doing a dumbbell press)

Stretching
Banded Shoulder Distratction
1:00 on each arm.

Front Rack Stretch
Lay on stomach with elbows out in front of you, bent at 90 degrees. Elbows as far away from your body as you can, and as tight together as you can. Hold for 90 seconds.

 

Pre-Conditioning

2 Rounds:
Row 100 Meters Slow, 100 Meters Medium, 100 Meters Fast
10 Spidermans (5/side) + 6 Air Squats
5 Scap Retractions + 3 Strict Pull-Ups

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Click for All Ages

------ 2016 Games Masters ------


1) Snatch Waves

1 Snatch OTM x 3 Waves
Minute 1 - 65%
Minute 2 - 70%
Minute 3 - 75%
Minute 4 - 80%

12 Minute workout - no extra time between sets. Stay at these percentages, focusing on speed and positioning on the bar.


2) Conditioning

"Jackie"
1,000 Meter Row
50 Thrusters (45)
30 Pull-Ups


------ 2017 Qualifier/Open Athletes ------


With a Running Clock:

1) On the 0:00...

"Jackie"
Row 1,000 Meters
50 Thrusters (45)
30 Pull-Ups


2) On the 20:00...

Minutes 20:00 - 25:00 - Build to a Heavy Pause Overhead Squat Single (2 second pause)
Minutes 25:00 - 30:00 - Build to a Heavy Snatch Balance Single
Minutes 30:00 - 40:00 - Build to a Heavy Snatch Single


3) On the 40:00...

On the 40:00 - 5 Back Squats
On the 42:00 - 4 Back Squats
On the 44:00 - 3 Back Squats
On the 46:00 - 2 Back Squats
On the 48:00 - 1 Back Squat