Tuesday · 07.12.16

Masters’ Mindset

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

2016 Games Masters - We continue to de-load this week.

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
2 Rounds:
300 Meter Row
5 Walkouts*
5 Spidermans each leg
5 Pushups

Finish with a 200 meter jog.

*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

--- 2016 Games Masters ---

1) Conditioning Primer

The purpose of this primer is to maximize performance inside of the workout today.
1 Round (slow pace) - 200 Meter Jog, 7 Burpees
Rest 1:00
1 Round (medium pace) - 150 Meter Jog, 7 Burpees
Rest 1:00
1 Round (workout pace) - 100 Meter Run, 7 Burpees, 100 Meter Run
Rest 5:00, and complete Part 2.

The final primer round is to be at the pace, both run and burpee cycle time, for the workout. In order to operate at that pace, we need to find it and awaken the body to it first. You will perform better in the conditioning by completing this.


2) Conditioning

3 Rounds:
400 Meter Run
21 Burpees

Whereas "Jackie" yesterday became workout greatly influenced by strategy and pacing, today is built purely on engine development. Allow yourself to turn the mind off and embrace this workout.

On the running - strive to maintain the pace you would hold for a 1.5 mile race. Strive for your last run to be as fast as your first - which means you need to hold back on the throttle on the first run. Those who win the first run in this workout aren't likely to win that final burpee.

On the burpees, focus on the "breathing burpee". A pace we could hold for 100 straight, breathing at the top of every rep. At the bottom, maintain a rigid midline and attempt to rebound off the floor. It's the slow peel off the ground that becomes taxing. Prime this movement beforehand inside of our dry-runs.


3) Odd-Object Conditioning

Not For Time:
2 Rounds:
200 Meter Sled Drag - Forward Walk
100 Meter Sled Drag - Walk Backwards

Load the sled with your bodyweight. This is not for time, but rather for constant movement. Train the body to move well under a drag - engaged midline throughtout, with no wasted movement.


4) Recovery Bike

15 Minute Recovery Assault Bike


--- 2017 Qualifier/Open Athletes ---

1) Conditioning Primer

The purpose of this primer is to maximize performance inside of the workout today.
1 Round (slow pace) - 200 Meter Jog, 7 Burpees
Rest 1:00
1 Round (medium pace) - 150 Meter Jog, 7 Burpees
Rest 1:00
1 Round (workout pace) - 100 Meter Run, 7 Burpees, 100 Meter Run
Rest 5:00, and complete Part 2.

The final primer round is to be at the pace, both run and burpee cycle time, for the workout. In order to operate at that pace, we need to find it and awaken the body to it first. You will perform better in the conditioning by completing this.


2) Conditioning

3 Rounds:
400 Meter Run
21 Burpees

Whereas "Jackie" yesterday became workout greatly influenced by strategy and pacing, today is built purely on engine development. Allow yourself to turn the mind off and embrace this workout.

On the running - strive to maintain the pace you would hold for a 1.5 mile race. Strive for your last run to be as fast as your first - which means you need to hold back on the throttle on the first run. Those who win the first run in this workout aren't likely to win that final burpee.

On the burpees, focus on the "breathing burpee". A pace we could hold for 100 straight, breathing at the top of every rep. At the bottom, maintain a rigid midline and attempt to rebound off the floor. It's the slow peel off the ground that becomes taxing. Prime this movement beforehand inside of our dry-runs.


3) Stamina Conditioning

3 x 10 Unbroken Deadlifts (225/155)
200 Double-Unders
3 x 10 Unbroken Deadlifts (225/155)

The deadlift weight today should be a load that we could do for 30 repetitions straight if we had to. A rough guess of our 30 Rep Max.
On the Double-Unders, if we are still working on the movement and 200 is not realistic - let it become an AMRAP 5:00 in the middle for attempts. Practice today.

Click for Ages 50-54

--- 2016 Games Masters ---

1) Conditioning Primer

The purpose of this primer is to maximize performance inside of the workout today.
1 Round (slow pace) - 200 Meter Jog, 7 Burpees
Rest 1:00
1 Round (medium pace) - 150 Meter Jog, 7 Burpees
Rest 1:00
1 Round (workout pace) - 100 Meter Run, 7 Burpees, 100 Meter Run
Rest 5:00, and complete Part 2.

The final primer round is to be at the pace, both run and burpee cycle time, for the workout. In order to operate at that pace, we need to find it and awaken the body to it first. You will perform better in the conditioning by completing this.


2) Conditioning

3 Rounds:
400 Meter Run
21 Burpees

Whereas "Jackie" yesterday became workout greatly influenced by strategy and pacing, today is built purely on engine development. Allow yourself to turn the mind off and embrace this workout.

On the running - strive to maintain the pace you would hold for a 1.5 mile race. Strive for your last run to be as fast as your first - which means you need to hold back on the throttle on the first run. Those who win the first run in this workout aren't likely to win that final burpee.

On the burpees, focus on the "breathing burpee". A pace we could hold for 100 straight, breathing at the top of every rep. At the bottom, maintain a rigid midline and attempt to rebound off the floor. It's the slow peel off the ground that becomes taxing. Prime this movement beforehand inside of our dry-runs.


3) Odd-Object Conditioning

Not For Time:
2 Rounds:
200 Meter Sled Drag - Forward Walk
100 Meter Sled Drag - Walk Backwards

Load the sled with your bodyweight. This is not for time, but rather for constant movement. Train the body to move well under a drag - engaged midline throughtout, with no wasted movement.


4) Recovery Bike

15 Minute Recovery Assault Bike


--- 2017 Qualifier/Open Athletes ---

1) Conditioning Primer

The purpose of this primer is to maximize performance inside of the workout today.
1 Round (slow pace) - 200 Meter Jog, 7 Burpees
Rest 1:00
1 Round (medium pace) - 150 Meter Jog, 7 Burpees
Rest 1:00
1 Round (workout pace) - 100 Meter Run, 7 Burpees, 100 Meter Run
Rest 5:00, and complete Part 2.

The final primer round is to be at the pace, both run and burpee cycle time, for the workout. In order to operate at that pace, we need to find it and awaken the body to it first. You will perform better in the conditioning by completing this.


2) Conditioning

3 Rounds:
400 Meter Run
21 Burpees

Whereas "Jackie" yesterday became workout greatly influenced by strategy and pacing, today is built purely on engine development. Allow yourself to turn the mind off and embrace this workout.

On the running - strive to maintain the pace you would hold for a 1.5 mile race. Strive for your last run to be as fast as your first - which means you need to hold back on the throttle on the first run. Those who win the first run in this workout aren't likely to win that final burpee.

On the burpees, focus on the "breathing burpee". A pace we could hold for 100 straight, breathing at the top of every rep. At the bottom, maintain a rigid midline and attempt to rebound off the floor. It's the slow peel off the ground that becomes taxing. Prime this movement beforehand inside of our dry-runs.


3) Stamina Conditioning

3 x 10 Unbroken Deadlifts (205/145)
200 Double-Unders
3 x 10 Unbroken Deadlifts (205/145)

The deadlift weight today should be a load that we could do for 30 repetitions straight if we had to. A rough guess of our 30 Rep Max.
On the Double-Unders, if we are still working on the movement and 200 is not realistic - let it become an AMRAP 5:00 in the middle for attempts. Practice today.

Click for Ages 55-59

--- 2016 Games Masters ---

1) Conditioning Primer

The purpose of this primer is to maximize performance inside of the workout today.
1 Round (slow pace) - 200 Meter Jog, 7 Burpees
Rest 1:00
1 Round (medium pace) - 150 Meter Jog, 7 Burpees
Rest 1:00
1 Round (workout pace) - 100 Meter Run, 7 Burpees, 100 Meter Run
Rest 5:00, and complete Part 2.

The final primer round is to be at the pace, both run and burpee cycle time, for the workout. In order to operate at that pace, we need to find it and awaken the body to it first. You will perform better in the conditioning by completing this.


2) Conditioning

3 Rounds:
400 Meter Run
21 Burpees

Whereas "Jackie" yesterday became workout greatly influenced by strategy and pacing, today is built purely on engine development. Allow yourself to turn the mind off and embrace this workout.

On the running - strive to maintain the pace you would hold for a 1.5 mile race. Strive for your last run to be as fast as your first - which means you need to hold back on the throttle on the first run. Those who win the first run in this workout aren't likely to win that final burpee.

On the burpees, focus on the "breathing burpee". A pace we could hold for 100 straight, breathing at the top of every rep. At the bottom, maintain a rigid midline and attempt to rebound off the floor. It's the slow peel off the ground that becomes taxing. Prime this movement beforehand inside of our dry-runs.


3) Odd-Object Conditioning

Not For Time:
2 Rounds:
200 Meter Sled Drag - Forward Walk
100 Meter Sled Drag - Walk Backwards

Load the sled with your bodyweight. This is not for time, but rather for constant movement. Train the body to move well under a drag - engaged midline throughtout, with no wasted movement.


4) Recovery Bike

15 Minute Recovery Assault Bike


--- 2017 Qualifier/Open Athletes ---

1) Conditioning Primer

The purpose of this primer is to maximize performance inside of the workout today.
1 Round (slow pace) - 200 Meter Jog, 7 Burpees
Rest 1:00
1 Round (medium pace) - 150 Meter Jog, 7 Burpees
Rest 1:00
1 Round (workout pace) - 100 Meter Run, 7 Burpees, 100 Meter Run
Rest 5:00, and complete Part 2.

The final primer round is to be at the pace, both run and burpee cycle time, for the workout. In order to operate at that pace, we need to find it and awaken the body to it first. You will perform better in the conditioning by completing this.


2) Conditioning

3 Rounds:
400 Meter Run
21 Burpees

Whereas "Jackie" yesterday became workout greatly influenced by strategy and pacing, today is built purely on engine development. Allow yourself to turn the mind off and embrace this workout.

On the running - strive to maintain the pace you would hold for a 1.5 mile race. Strive for your last run to be as fast as your first - which means you need to hold back on the throttle on the first run. Those who win the first run in this workout aren't likely to win that final burpee.

On the burpees, focus on the "breathing burpee". A pace we could hold for 100 straight, breathing at the top of every rep. At the bottom, maintain a rigid midline and attempt to rebound off the floor. It's the slow peel off the ground that becomes taxing. Prime this movement beforehand inside of our dry-runs.


3) Stamina Conditioning

3 x 10 Unbroken Deadlifts (185/135)
200 Double-Unders
3 x 10 Unbroken Deadlifts (185/135)

The deadlift weight today should be a load that we could do for 30 repetitions straight if we had to. A rough guess of our 30 Rep Max.
On the Double-Unders, if we are still working on the movement and 200 is not realistic - let it become an AMRAP 5:00 in the middle for attempts. Practice today.

Click for Ages 60+

--- 2016 Games Masters ---

1) Conditioning Primer

The purpose of this primer is to maximize performance inside of the workout today.
1 Round (slow pace) - 200 Meter Jog, 7 Burpees
Rest 1:00
1 Round (medium pace) - 150 Meter Jog, 7 Burpees
Rest 1:00
1 Round (workout pace) - 100 Meter Run, 7 Burpees, 100 Meter Run
Rest 5:00, and complete Part 2.

The final primer round is to be at the pace, both run and burpee cycle time, for the workout. In order to operate at that pace, we need to find it and awaken the body to it first. You will perform better in the conditioning by completing this.


2) Conditioning

3 Rounds:
400 Meter Run
21 Burpees

Whereas "Jackie" yesterday became workout greatly influenced by strategy and pacing, today is built purely on engine development. Allow yourself to turn the mind off and embrace this workout.

On the running - strive to maintain the pace you would hold for a 1.5 mile race. Strive for your last run to be as fast as your first - which means you need to hold back on the throttle on the first run. Those who win the first run in this workout aren't likely to win that final burpee.

On the burpees, focus on the "breathing burpee". A pace we could hold for 100 straight, breathing at the top of every rep. At the bottom, maintain a rigid midline and attempt to rebound off the floor. It's the slow peel off the ground that becomes taxing. Prime this movement beforehand inside of our dry-runs.


3) Odd-Object Conditioning

Not For Time:
2 Rounds:
200 Meter Sled Drag - Forward Walk
100 Meter Sled Drag - Walk Backwards

Load the sled with your bodyweight. This is not for time, but rather for constant movement. Train the body to move well under a drag - engaged midline throughtout, with no wasted movement.


4) Recovery Bike

15 Minute Recovery Assault Bike


--- 2017 Qualifier/Open Athletes ---

1) Conditioning Primer

The purpose of this primer is to maximize performance inside of the workout today.
1 Round (slow pace) - 200 Meter Jog, 7 Burpees
Rest 1:00
1 Round (medium pace) - 150 Meter Jog, 7 Burpees
Rest 1:00
1 Round (workout pace) - 100 Meter Run, 7 Burpees, 100 Meter Run
Rest 5:00, and complete Part 2.

The final primer round is to be at the pace, both run and burpee cycle time, for the workout. In order to operate at that pace, we need to find it and awaken the body to it first. You will perform better in the conditioning by completing this.


2) Conditioning

3 Rounds:
400 Meter Run
21 Burpees

Whereas "Jackie" yesterday became workout greatly influenced by strategy and pacing, today is built purely on engine development. Allow yourself to turn the mind off and embrace this workout.

On the running - strive to maintain the pace you would hold for a 1.5 mile race. Strive for your last run to be as fast as your first - which means you need to hold back on the throttle on the first run. Those who win the first run in this workout aren't likely to win that final burpee.

On the burpees, focus on the "breathing burpee". A pace we could hold for 100 straight, breathing at the top of every rep. At the bottom, maintain a rigid midline and attempt to rebound off the floor. It's the slow peel off the ground that becomes taxing. Prime this movement beforehand inside of our dry-runs.


3) Stamina Conditioning

3 x 10 Unbroken Deadlifts (155/105)
200 Double-Unders
3 x 10 Unbroken Deadlifts (155/105)

The deadlift weight today should be a load that we could do for 30 repetitions straight if we had to. A rough guess of our 30 Rep Max.
On the Double-Unders, if we are still working on the movement and 200 is not realistic - let it become an AMRAP 5:00 in the middle for attempts. Practice today.