Friday · 7.15.16

Masters’ Mindset

2016 Games Competitors

Today we will be practicing Day #2 of competition:
Event #3 - Run/Burpee
Events #4/5 - TTB/CJ/Sprint + Max Effort Clean

We are going to dial back the volume and intensity of Event #3. It is not our goal to beat ourselves down here - its to feel the workout through and find out pacing strategy on the burpees.

On Event #4 - we are going to train it. Seconds will separate 1st and 10th.

On Event #5 - we are going to feel the weights out, and find our safe weight for the event.

More below...

2017 Open/Qualifier Athletes

Game Day Friday's.

Focus of effort is on our conditioning piece, with a mid-line cashout to follow.

 

Mobility Primer
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...
2 Rounds with an empty barbell:
6 Good Mornings
3 Pushups
6 Stiff-Legged Deadlifts
3 Dive-Bombers
6 Deadlifts
3 Pike Pushups

Click for Ages 40-44, 45-49, 50-54

2016 Games Athletes

1) Event #3 Practice

600 Meter Hill Run, 15 Burpee Box Jumps (24"/18")
600 Meter Hill Run, 15 Burpee Box Jumps (24"/18")
600 Meter Hill Run

This is not the full workout (4 Rds: 600m Run, 20 Burp BJ). The goal today is to identify our pacing strategy for this workout, on both our running and our burpee box jumps. The Games will have an 18" box for females - if you do not have one (as most of us do not), use a standard 20" box. Important - approach this at 75-80% intensity.

On the running. The majority of the field is going to come out too hot. Do not get caught up in this - run your own race. It is those who can hold their pace on rounds 3 and 4 that will come out on top. One you hit a wall on the running, things slow down fast. Walking up the berm will take away anytime made in the beginning by pushing ahead of pace.

On the burpee box jumps. Slow is smooth, smooth is fast. There are 80 total repetitions in this workout. There are several ways to complete a burpee box jump, but we need to choose the method that we would stick to if we did 80 reps for time.

It can be very easy on these repetitions to push the pace. Being 1-2 repetitions faster on the BBJ however can translate to being 20+ seconds slower on the run. Control your heart rate and beathing with methodical reps - not fast, but continual movement.

The final run in this practice session is to build familiarity with how our legs feel after these repetitions. Again, approach this workout at no more than 80% intensity. If you are laid out at the finish, we went far too hard. Be able to walk and talk immediately afterwards.


2) Event #4 + Event #5

These two events run back-to-back.
Event #4 - 22 TTB, 22 CJ(95/65), 160m Sprint
There is a 4:00 time cap, and a 1:00 transition. On the 5:00...
Event #5 - 5 Minutes to establish 1-Rep Max Squat Clean

Train Event #4 today. Feel through Event #5.

On Event #4, it will come down to seconds, if not tenths of seconds. This is a very fast workout where top times will be in the 1:50-2:00 range when done unbroken. Every second counts here, moreso than any other workout this weekend.

On the TTB. The first goal is to push to go unbroken. If this is not a possibility, we need to develop an individual plan for a very short rest, and a push to completion. What we need to avoid here are the swinging, time-consuming singles. At all cost, avoid those with sets.

If we are able to complete unbroken, focus on a tight kip. The long, stretched out kip is an option for longer workouts where stamina and longevity in the movement is demanded (100 TTB for time for example). Here however, a tight kip will reduce extra motion and speed you through these repetions. This is however only if we can maintain this tight, fast moving kip and go unbroken.

On the clean and jerks. We want to strive to go unbroken here as well. If this is not a possibility, take the same TTB mindset to this movement - let's create an individual breakup strategy with controlled rest to push through on that second set.

If we are able to complete unbroken, we now can focus on our cycle time of the barbell. The fastest way to complete the reps while minimizing the chance of a no-rep is a power clean to push press. The push jerk is an option, but understand that standing the bar up from a jerk requires a small pause overhead for a good call from the judge. Move too fast through this and a no rep is called - a costly no-rep in this workout.

Returning the bar to the ground, we can speed our cycle time by skipping over the pause at the shoulders. Keeping the bar close to the body, guide the bar straight down skipping over the rack position. At this light weight with some practice, it can shave seconds off your 22-rep time. If comfortable and consistent, we can also just lightly graze our thighs on the return so as to not slow the descent at the hang position. This return to the ground should be practiced and honed at 65/55lbs before trying at 95.

The key is this - consistency. Slamming the bar into the ground out of control will cause an athlete to lose seconds recovering. There is a risk/reward with these methods to speed cycle time, and the first consideration is to ensure we are going unbroken without any no-reps. Second consideration is all of the above to give yourself that 1/8th second advangtage per rep.

Go for time on this. Video if possible. There is a 4:00 cap, and a 1:00 transition. At the 5:00, start Event #5.

On Event #5 - practice and feel out the weights.
At this point, we have had about 2-3 minutes of complete rest before our 5-minute clock starts to establish our 1-Rep Squat Clean.

The goal for today is not to find a 1-Rep - it's to gauge how the weights feel after Event #4 and to find our "safe" weight.

Our "safe" weight is the first weight we open with. It's a weight that you have complete confidence you can hit despite the fatigue. A good starting place for this is somewhere around 75% of your 1RM.

After your safe weight, plan for 3-4 lifts following in the 5:00 window, resting ~60 seconds between each repetition. This will be based off feel, but some starting recommendations below:
Repetiton #2 - 80-85%
Repetiton #3 - 85-90%
Reptition #4 - 90%-95%
Reptition #5 - 95+%

Repetition 2 is heavier than the first, but still very manageable.
Repetitions 3 and 4 should be challenging, heavy weights, but we confident in attempting. We would be happy with these weights at the conclusion of the event.
Repetition 5 is a "reach weight". This is a weight we would not only be happy to hit, but thrilled. Reach. If we hit reps 3+4, reach.

At the end of this workout, we want to look back and reassess our weights for some starting points. Refine a gameplan for Wednesday. Understand however, that this may change dramatically during the event given fatigue from Tuessday's events. Build in flexibility.

If they have fractional plates at the platforms, consider use the 1 pounders from that very first lift.


2017 Qualifier/Open

1) Conditioning

"Blade Runner"
Every 2:00 for 10 Rounds:
3 Ring Muscle-Ups
5 Deadlifts (275/185)
7 Handstand Pushups

On the ring muscle-ups, we need to choose a number that we can without question reach all ten rounds. If we have less than 6 muscle-ups unbroken, modify to 2 or 1 per round. Our modification for ring-muscle-ups today is going to be strict chest-to-bar pull-ups (band as required). Build the strength today.

On the deadlifts, similar approach - these reps should be challenging, but without question unbroken every round. Choose a weight that you could do at a minimum 15 repetitions unbroken with.

On the handstand pushups, Open standards. Modify this number as well so that we can complete each set in no more than 2 sets - and could complete in one set for at least several rounds.


2) Mid-Line Conditioning

2,000 Meter Row
Every 500 meters (500, 1000, 1500, 2000), complete 15 GHD Sit-Ups

Click for Ages 55-59, 60+

2016 Games Athletes

1) Event #3 Practice

400 Meter Hill Run, 12 Burpee Box Jumps (24"/18")
400 Meter Hill Run, 12 Burpee Box Jumps (24"/18")
400 Meter Hill Run

This is not the full workout (4 Rds: 600m Run, 15 Burp BJ). The goal today is to identify our pacing strategy for this workout, on both our running and our burpee box jumps. The Games will have an 18" box for females - if you do not have one (as most of us do not), use a standard 20" box. Important - approach this at 75-80% intensity.

On the running. The majority of the field is going to come out too hot. Do not get caught up in this - run your own race. It is those who can hold their pace on rounds 3 and 4 that will come out on top. One you hit a wall on the running, things slow down fast. Walking up the berm will take away anytime made in the beginning by pushing ahead of pace.

On the burpee box jumps. Slow is smooth, smooth is fast. There are 80 total repetitions in this workout. There are several ways to complete a burpee box jump, but we need to choose the method that we would stick to if we did 80 reps for time.

It can be very easy on these repetitions to push the pace. Being 1-2 repetitions faster on the BBJ however can translate to being 20+ seconds slower on the run. Control your heart rate and beathing with methodical reps - not fast, but continual movement.

The final run in this practice session is to build familiarity with how our legs feel after these repetitions. Again, approach this workout at no more than 80% intensity. If you are laid out at the finish, we went far too hard. Be able to walk and talk immediately afterwards.


2) Event #4 + Event #5

These two events run back-to-back.
Event #4 (55-59) - 18 TTB, 18 CJ(95/65), 160m Sprint
Event #4 (60+) - 16 TTB, 16 CJ(75/55), 80m Sprint
There is a 4:00 time cap, and a 1:00 transition. On the 5:00...
Event #5 - 5 Minutes to establish 1-Rep Max Squat Clean

Train Event #4 today. Feel through Event #5.

On Event #4, it will come down to seconds, if not tenths of seconds. This is a very fast workout where top times will be in the 1:50-2:00 range when done unbroken. Every second counts here, moreso than any other workout this weekend.

On the TTB. The first goal is to push to go unbroken. If this is not a possibility, we need to develop an individual plan for a very short rest, and a push to completion. What we need to avoid here are the swinging, time-consuming singles. At all cost, avoid those with sets.

If we are able to complete unbroken, focus on a tight kip. The long, stretched out kip is an option for longer workouts where stamina and longevity in the movement is demanded (100 TTB for time for example). Here however, a tight kip will reduce extra motion and speed you through these repetions. This is however only if we can maintain this tight, fast moving kip and go unbroken.

On the clean and jerks. We want to strive to go unbroken here as well. If this is not a possibility, take the same TTB mindset to this movement - let's create an individual breakup strategy with controlled rest to push through on that second set.

If we are able to complete unbroken, we now can focus on our cycle time of the barbell. The fastest way to complete the reps while minimizing the chance of a no-rep is a power clean to push press. The push jerk is an option, but understand that standing the bar up from a jerk requires a small pause overhead for a good call from the judge. Move too fast through this and a no rep is called - a costly no-rep in this workout.

Returning the bar to the ground, we can speed our cycle time by skipping over the pause at the shoulders. Keeping the bar close to the body, guide the bar straight down skipping over the rack position. At this light weight with some practice, it can shave seconds off your 22-rep time. If comfortable and consistent, we can also just lightly graze our thighs on the return so as to not slow the descent at the hang position. This return to the ground should be practiced and honed at 65/55lbs before trying at 95.

The key is this - consistency. Slamming the bar into the ground out of control will cause an athlete to lose seconds recovering. There is a risk/reward with these methods to speed cycle time, and the first consideration is to ensure we are going unbroken without any no-reps. Second consideration is all of the above to give yourself that 1/8th second advangtage per rep.

Go for time on this. Video if possible. There is a 4:00 cap, and a 1:00 transition. At the 5:00, start Event #5.

On Event #5 - practice and feel out the weights.
At this point, we have had about 2-3 minutes of complete rest before our 5-minute clock starts to establish our 1-Rep Squat Clean.

The goal for today is not to find a 1-Rep - it's to gauge how the weights feel after Event #4 and to find our "safe" weight.

Our "safe" weight is the first weight we open with. It's a weight that you have complete confidence you can hit despite the fatigue. A good starting place for this is somewhere around 75% of your 1RM.

After your safe weight, plan for 3-4 lifts following in the 5:00 window, resting ~60 seconds between each repetition. This will be based off feel, but some starting recommendations below:
Repetiton #2 - 80-85%
Repetiton #3 - 85-90%
Reptition #4 - 90-95%
Reptition #5 - 95+%

Repetition 2 is heavier than the first, but still very manageable.
Repetitions 3 and 4 should be challenging, heavy weights, but we confident in attempting. We would be happy with these weights at the conclusion of the event.
Repetition 5 is a "reach weight". This is a weight we would not only be happy to hit, but thrilled. Reach. If we hit reps 3+4, reach.

At the end of this workout, we want to look back and reassess our weights for some starting points. Refine a gameplan for Wednesday. Understand however, that this may change dramatically during the event given fatigue from Tuessday's events. Build in flexibility.

If they have fractional plates at the platforms, consider use the 1 pounders from that very first lift.


2017 Qualifier/Open

1) Conditioning

"Blade Runner"
Every 2:00 for 10 Rounds:
3 Chest-to-Bar Pull-Ups
5 Deadlifts (225/155)
7 Handstand Pushups

If we do not have consistent chest to bar pull-ups, use a band and go strict. Build the strength today.

On the deadlifts, the weight should be challenging but a load we could lift for 15+ repetitions unbroken.

On the handstand pushups, Open standards. Modify this number as well so that we can complete each set in no more than 2 sets - and could complete in one set for at least several rounds.


2) Mid-Line Conditioning

2,000 Meter Row
Every 500 meters (500, 1000, 1500, 2000), complete 10 GHD Sit-Ups