Wednesday · 07.13.16

Masters’ Mindset

Games Masters
Workouts have been released.
Here is the plan for the week, with detailed notes on each to follow:
Wednesday - Event #1 + Event #2
Thursday - Rest Day
Friday - Event #3 Skills + Events #4/5
Saturday - Event #6 + Skills

Outlook on the next few days - we are going to perform these workouts at 80% intensity.
We do not want to go at these full-speed - we are recovering the body for maximum performance next week... we do not want to expend this ability now.

The goal is to feel out these movements, these transitions, to learn where we can push and where we need to hold back. At 80%, you can learn all of the above without overly taxing the body.

Qualifer/Open Atheltes
Week Three of our Olympic phase.
Two changes this week:
1) Increase of 5% to each lift
2) Increase from 60 seconds per round to 90 seconds.
 

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
We demanded some good work from our lower legs last week – spend the time freeing up the muscle of scar tissue and adhesions.

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-Ups30 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

2016 Games Masters


1) Event #1 - "California Club"

8 Deadlifts (365/255)
40 GHD Sit-Ups
80 Double-Unders
4 Rope Climbs
80 Wallballs (20/14)
4 Rope Climbs
80 Double-Unders
40 GHD Sit-Ups
2 Deadlifts (365/255)

Finish with a double on the heavy deadlifts - we do not need to overtax our CNS - but we want to experience how that weight feels under the fatigue of the workout.

Rest 3-4 hours before Event #2 if possible.


2) Event #2 - "Adios Amigos"

12 - 9 - 6:
Snatches (135-155-185 / 95-105-125)
Ring Muscle-Ups


2017 Qualfier/Open Athletes

1) Weightlifting + Conditoning

With a Running Clock...

Minutes 0-9: 2 Squat Snatches (80%) every 90 seconds

Minutes 9-13: Rest

Minutes 13-22: 2 Squat Clean and Jerks (80%) every 90 seconds

Minutes 22-26: Rest

At the 26:00...

100 Overhead Squats for Time (95/65)

On the overhead squats, cycle time comes into play to minimize time under tension. The separating factor in this workout is not squatting capacity, but rather overhead stability/control. The second 50 repetitions will come down to how well we can manage the upperbody demand.

The overarching theme is to work diligently for external rotation. Imagine rotating your armpits towards the front, and push up hard. We can "get away" squatting a handful of reps in a less than ideal shoulder position... when we get to the higher volume counts however, here's where our effeciency pays off.

Move in with managable sets. That first set can be a large chunk, but should be not be close to failure. When we find out cycle time slowing down, with some pauses at the top of each rep, it is best to drop the bar than drain your overhead capacity further.

When that bar is overhead, we're moving.


2) Midline

3 Supersets:
15 GHD Sit-Ups
20 Hip Extensions
25 Abmat Sit-Ups
30 Banded Good Mornings
Rest 2:00 after each set.


3) Shoulder Recovery

CrossOver Symmetry Recovery or CFNE Bulletproof Shoulders

Click for Ages 50-54

2016 Games Masters


1) Event #1 - "California Club"

8 Deadlifts (365/225)
40 GHD Sit-Ups
80 Double-Unders
4 Rope Climbs
80 Wallballs (20/14)
4 Rope Climbs
80 Double-Unders
40 GHD Sit-Ups
2 Deadlifts (365/225)

Finish with a double on the heavy deadlifts - we do not need to overtax our CNS - but we want to experience how that weight feels under the fatigue of the workout.

Rest 3-4 hours before Event #2 if possible.


2) Event #2 - "Adios Amigos"

12 - 9 - 6:
Snatches (135-145-155 / 95-100-105)
Ring Muscle-Ups


2017 Qualfier/Open Athletes

1) Weightlifting + Conditoning

With a Running Clock...

Minutes 0-9: 2 Squat Snatches (80%) every 90 seconds

Minutes 9-13: Rest

Minutes 13-22: 2 Squat Clean and Jerks (80%) every 90 seconds

Minutes 22-26: Rest

At the 26:00...

100 Overhead Squats for Time (95/65)

On the overhead squats, cycle time comes into play to minimize time under tension. The separating factor in this workout is not squatting capacity, but rather overhead stability/control. The second 50 repetitions will come down to how well we can manage the upperbody demand.

The overarching theme is to work diligently for external rotation. Imagine rotating your armpits towards the front, and push up hard. We can "get away" squatting a handful of reps in a less than ideal shoulder position... when we get to the higher volume counts however, here's where our effeciency pays off.

Move in with managable sets. That first set can be a large chunk, but should be not be close to failure. When we find out cycle time slowing down, with some pauses at the top of each rep, it is best to drop the bar than drain your overhead capacity further.

When that bar is overhead, we're moving.


2) Midline

3 Supersets:
15 GHD Sit-Ups
20 Hip Extensions
25 Abmat Sit-Ups
30 Banded Good Mornings
Rest 2:00 after each set.


3) Shoulder Recovery

CrossOver Symmetry Recovery or CFNE Bulletproof Shoulders

Click for Ages 55-59

2016 Games Masters

1) Event #1 - "California Club"

8 Deadlifts (335/205)
40 GHD Sit-Ups
80 Double-Unders
4 Rope Climbs
80 Wallballs (16/10)
4 Rope Climbs
80 Double-Unders
40 GHD Sit-Ups
2 Deadlifts (335/205)

Finish with a double on the heavy deadlifts - we do not need to overtax our CNS - but we want to experience how that weight feels under the fatigue of the workout.

Rest 3-4 hours before Event #2 if possible.


2) Event #2 - "Adios Amigos"

Men:
12 Snatches (105), 6 Muscle-ups
9 Snatches (125), 4 Muscle-Ups
6 Snatches (145), 2 Muscle-Ups

Women:
12 Snatches (75), 3 Muscle-ups
9 Snatches (85), 2 Muscle-Ups
6 Snatches (95), 1 Muscle-Ups


2017 Qualfier/Open Athletes

1) Weightlifting + Conditoning

With a Running Clock...

Minutes 0-9: 2 Squat Snatches (80%) every 90 seconds

Minutes 9-13: Rest

Minutes 13-22: 2 Squat Clean and Jerks (80%) every 90 seconds

Minutes 22-26: Rest

At the 26:00...

100 Overhead Squats for Time (65/45)

On the overhead squats, cycle time comes into play to minimize time under tension. The separating factor in this workout is not squatting capacity, but rather overhead stability/control. The second 50 repetitions will come down to how well we can manage the upperbody demand.

The overarching theme is to work diligently for external rotation. Imagine rotating your armpits towards the front, and push up hard. We can "get away" squatting a handful of reps in a less than ideal shoulder position... when we get to the higher volume counts however, here's where our effeciency pays off.

Move in with managable sets. That first set can be a large chunk, but should be not be close to failure. When we find out cycle time slowing down, with some pauses at the top of each rep, it is best to drop the bar than drain your overhead capacity further.

When that bar is overhead, we're moving.


2) Midline

3 Supersets:
15 GHD Sit-Ups
20 Hip Extensions
25 Abmat Sit-Ups
30 Banded Good Mornings
Rest 2:00 after each set.


3) Shoulder Recovery

CrossOver Symmetry Recovery or CFNE Bulletproof Shoulders

Click for Ages 60+

2016 Games Masters

1) Event #1 - "California Club"

8 Deadlifts (335/205)
40 GHD Sit-Ups
80 Double-Unders
4 Rope Climbs
80 Wallballs (16/10)
4 Rope Climbs
80 Double-Unders
40 GHD Sit-Ups
2 Deadlifts (335/205)

Finish with a double on the heavy deadlifts - we do not need to overtax our CNS - but we want to experience how that weight feels under the fatigue of the workout.

Rest 3-4 hours before Event #2 if possible.


2) Event #2 - "Adios Amigos"

Men:
12 Snatches (95), 6 Muscle-ups
9 Snatches (115), 4 Muscle-Ups
6 Snatches (135), 2 Muscle-Ups

Women:
12 Snatches (75), 6 Ring Dips
9 Snatches (85), 4 Ring Dips
6 Snatches (95), 2 Ring Dips


2017 Qualfier/Open Athletes

1) Weightlifting + Conditoning

With a Running Clock...

Minutes 0-9: 2 Squat Snatches (80%) every 90 seconds

Minutes 9-13: Rest

Minutes 13-22: 2 Squat Clean and Jerks (80%) every 90 seconds

Minutes 22-26: Rest

At the 26:00...

100 Overhead Squats for Time (65/45)

On the overhead squats, cycle time comes into play to minimize time under tension. The separating factor in this workout is not squatting capacity, but rather overhead stability/control. The second 50 repetitions will come down to how well we can manage the upperbody demand.

The overarching theme is to work diligently for external rotation. Imagine rotating your armpits towards the front, and push up hard. We can "get away" squatting a handful of reps in a less than ideal shoulder position... when we get to the higher volume counts however, here's where our effeciency pays off.

Move in with managable sets. That first set can be a large chunk, but should be not be close to failure. When we find out cycle time slowing down, with some pauses at the top of each rep, it is best to drop the bar than drain your overhead capacity further.

When that bar is overhead, we're moving.


2) Midline

3 Supersets:
15 GHD Sit-Ups
20 Hip Extensions
25 Abmat Sit-Ups
30 Banded Good Mornings
Rest 2:00 after each set.


3) Shoulder Recovery

CrossOver Symmetry Recovery or CFNE Bulletproof Shoulders