Saturday · 07.16.16

Masters’ Mindset

Games Athletes

This is our last full day of practice. Move through this practice day just like the last two... reduced intensity. We are not looking to do the Games, before the Games. Feel these movements out and learn from our experiences - it's an adaptation between the ears that will lead to our best times next week.

 

Qualifier/Open Athletes

We are going long today in our workout. Be aggressive on the lifting beforehand, but today is not about setting personal bests on these lifts. The stimulus today is to move well under heavy loads. We will be moving to 85% next Wednesday our lifts. We'll save the heavy weights to for what is to come.

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:
5 Pausing Slow Air Squats
10 Abmat Sit-Ups
20 Supermans
30 Double-Unders

Directly into...
3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Front Squats (empty BB)
5 Strict Presses (empty BB)

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


2016 Games Masters

1) Event #6 Practice

Today is our pratice run at Event #6. We are going to modify the repetitons to preserve the stimulus, but limit the impact.

3 Rounds:
8 Thrusters (115/80)
4 Bar Muscle-Ups
2 D-Ball Cleans (155/105)

The D-Ball is something to search locally for if you do not currently have access to one. This is a movement you want to practice, especially given the heavy loading. Practice 5-10 reps beforehand developing technique, and finsih after the workout with a small handful more to refine technique if needed.

To start, assume a wide base around the ball. It needs to start directly beneath you. When you reach down, the common tendency is to use your hands/fingers to hold the bar. These small muscles will tax out very soon. Attempt to scoop your forearms around the sides of the ball, using forarms and wrists. this false-grip like base is far stronger (and will last far longer) than using hands and fingertips.

Once you have hold of the ball, focus on keeping it from rotating on its initial rise to knee level. If it starts spinning, you'll lose hold. As soon as it's past knee level, "lap it".

Lapping the ball is bringing the feet and knees close together, and literally placing it on your lap. Now that it's resting on your lower body, we can work our way into a stronger position for the extension over the shoulder.

Wrap your arms all the way around the ball, and if you can, grab one wrist with the other locking the ball in place. Bear hug it, with the balls weight on your forearms. If you can't reach all the way around, get as far as you can - even grabbing fingers can help to tighten that clasp and keep you in position.

We are still in the lapped position, butt low. Right now, we are clasped, and the ball should be resting on our legs, but, is also at chest level as we bear hug it. As we stand, we must keep the ball tight to our chest. As we stand, if it rises with your chest, it's an ~8 inch toss over the top through an explosive hip extension. The common pitfall here is that the ball drops lower than the chest as we stand... biceps (in a curl like motion) are relied on heavily, which is very taxing.

Feel out the thrusters, and find your threshold on the Bar MU's. This is on the faster-side of workouts, however the Bar MU's do not need to be unbroken. If we need to break up the second round, chances are likely that we should break the first to ensure that our third round is on pace.


2) Skills

Spend 10-15 minutes refining technique on movements from other events. Whether that be Rope Climbs, GHD's, Wall balls or TTB. Keep the volume low, and the emphasis on ideal movement high. Here are some example workouts below for thought (and appropriate volume):

3 Rounds:
2 Rope Climb
20 Wallballs
Rest 1:00 Between Rounds

4 Rounds:
12 GHD Sit-Ups
40 DU
Rest 1:00 Between Rounds

4 Rounds:
6 TTB, 3 Clean and Jerks, focusing on transitions and cycle time.


2016 Qualifier/Open Athletes

1) Weightlifting

With a Running Clock...

On the 0:00... Every 2:00 x 5 Rounds:
3 Hang Squat Cleans

Establish the hang, and complete your three reps. Hang on to the bar for all three repetitions. Athletes choice on high hang or just above the knees.

On the 10:00... Every 2:00 x 5 Rounds:
3 Split Jerks (from the Rack)

First Split Jerk - Pause in the dip position for a full 1-second.
Second Split Jerk - Pause on the catch of the split, full 1-second.
Third Split Jerk - No specific pause. Full Split Jerk.

The pausing here is specifically placed here to focus on positioning on the barbell.
On the first rep as we pause in the dip, focus on the weight back towards your heels. It is common here for athletes to jump from the toes. Ensure the toes are glued to the ground, and the weight is towards the heels.
On the second rep, pause in the split catch. Front foot - the heel is down. Back foot - the heel is up, with a softly bent back knee. The pause here is gain confidence and stablility in this position.
On the third rep, confirm those two positions through a full split jerk.


2) Conditioning

"Aqua Kelly"
5 Rounds:
30 Calorie Row
30 Box Jumps (24"/20")
30 Wallballs (20/14)

Time each individual round, and move into this workout as if... your score is your slowest round out of the 5.

Finding our pacing is not something we can do in a single, or even (5) workouts. It's something that takes work - it takes time. Use today to find where we are at. Find a pace you believe you can hold, and review after your workout with your split times.

In our "off-season", this is one highly important skill to train. And much like the Games Masters current mindset - this is an adaptation that takes place between the ears, and not on the barbell.

Click for Ages 55-59, 60+


2016 Games Masters

1) Event #6 Practice

Today is our pratice run at Event #6. We are going to modify the repetitons to preserve the stimulus, but limit the impact.

Ages 55-59
3 Rounds:
5 Thrusters (115/80)
2 Bar Muscle-Ups
2 D-Ball Cleans (150/100)

Men 60+
3 Rounds:
5 Thrusters (105)
2 Bar Muscle-Ups
2 D-Ball Cleans (150)

Women 60+
3 Rounds:
5 Thrusters (75)
4 CTB PU
2 DBall Cleans (80)

The D-Ball is something to search locally for if you do not currently have access to one. This is a movement you want to practice, especially given the heavy loading. Practice 5-10 reps beforehand developing technique with a lighter DBall, and finsih after the workout with a small handful more to refine technique if needed.

To start, assume a wide base around the ball. It needs to start directly beneath you. When you reach down, the common tendency is to use your hands/fingers to hold the bar. These small muscles will tax out very soon. Attempt to scoop your forearms around the sides of the ball, using forarms and wrists. this false-grip like base is far stronger (and will last far longer) than using hands and fingertips.

Once you have hold of the ball, focus on keeping it from rotating on its initial rise to knee level. If it starts spinning, you'll lose hold. As soon as it's past knee level, "lap it".

Lapping the ball is bringing the feet and knees close together, and literally placing it on your lap. Now that it's resting on your lower body, we can work our way into a stronger position for the extension over the shoulder.

Wrap your arms all the way around the ball, and if you can, grab one wrist with the other locking the ball in place. Bear hug it, with the balls weight on your forearms. If you can't reach all the way around, get as far as you can - even grabbing fingers can help to tighten that clasp and keep you in position.

We are still in the lapped position, butt low. Right now, we are clasped, and the ball should be resting on our legs, but, is also at chest level as we bear hug it. As we stand, we must keep the ball tight to our chest. As we stand, if it rises with your chest, it's an ~8 inch toss over the top through an explosive hip extension. The common pitfall here is that the ball drops lower than the chest as we stand... biceps (in a curl like motion) are relied on heavily, which is very taxing.

Feel out the thrusters, and find your threshold on the Bar MU's/CTB PU. This is on the faster-side of workouts, however these do not need to be unbroken. If we need to break up the second round, chances are likely that we should break the first to ensure that our third round is on pace.


2) Skills

Spend 10-15 minutes refining technique on movements from other events. Whether that be Rope Climbs, GHD's, Wall balls or TTB. Keep the volume low, and the emphasis on ideal movement high. Here are some example workouts below for thought (and appropriate volume):

3 Rounds:
2 Rope Climb
20 Wallballs
Rest 1:00 Between Rounds

4 Rounds:
12 GHD Sit-Ups
40 DU
Rest 1:00 Between Rounds

4 Rounds:
6 TTB, 3 Clean and Jerks, focusing on transitions and cycle time.


2016 Qualifier/Open Athletes

1) Weightlifting

With a Running Clock...

On the 0:00... Every 2:00 x 5 Rounds:
3 Hang Squat Cleans

Establish the hang, and complete your three reps. Hang on to the bar for all three repetitions. Athletes choice on high hang or just above the knees.

On the 10:00... Every 2:00 x 5 Rounds:
3 Split Jerks (from the Rack)

First Split Jerk - Pause in the dip position for a full 1-second.
Second Split Jerk - Pause on the catch of the split, full 1-second.
Third Split Jerk - No specific pause. Full Split Jerk.

The pausing here is specifically placed here to focus on positioning on the barbell.
On the first rep as we pause in the dip, focus on the weight back towards your heels. It is common here for athletes to jump from the toes. Ensure the toes are glued to the ground, and the weight is towards the heels.
On the second rep, pause in the split catch. Front foot - the heel is down. Back foot - the heel is up, with a softly bent back knee. The pause here is gain confidence and stablility in this position.
On the third rep, confirm those two positions through a full split jerk.


2) Conditioning

"Aqua Kelly"
5 Rounds:
30 Calorie Row
30 Box Jumps (20")
30 Wallballs (20/10) to a 9' Target

Time each individual round, and move into this workout as if... your score is your slowest round out of the 5.

Finding our pacing is not something we can do in a single, or even (5) workouts. It's something that takes work - it takes time. Use today to find where we are at. Find a pace you believe you can hold, and review after your workout with your split times.

In our "off-season", this is one highly important skill to train. And much like the Games Masters current mindset - this is an adaptation that takes place between the ears, and not on the barbell.