Monday · 07.18.16
Our Games Athletes are on their final day off before competition. Let's wish them well!
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)
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.
Row 21 Calories
5 Scap Retractions + 3 Strict Pull-Ups
Row 15 Calories
:15 second Hallow Rock, :15 second Superman Hold
Row 9 Calories
9 Slow Dowel Overhead Squats
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 Age Groups
2016 Games Masters
Full day of rest with very light activity to prime the body for the movements tomorrow. At the athlete briefing, we will become aware of the finer details of the workout. Post, we'll get together in our conference room and talk strategy over.
2017 Qualifier/Open Athletes
3 Sets with an empty barbell:
Pausing Snatch Grip Deadlift (Knee Level)
Hang Snatch Pull (arms stay locked out)
Hang Snatch High Pull (elbows bend, track up body)
Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balances
Snatch Pull + Power Snatch + Squat Snatch
In this complex, the first movement is a snatch pull.
Bar starts on the ground, and finishes with a tall and violent extension of the ankles, knees, and hips. Arms stay long.
Second movement is the power snatch. Holding onto the bar, move into your power snatch. Focus on the same mechanics as on the pull - arms are long until the very last moment. After your power snatch, drop the bar from overhead.
Take 5-10 seconds before the third movement, a full squat snatch.
2) Back Squat
10 - 8 - 6 - 4 - 2
Rest 3:00 between each set, and climb throughout.
Start with your 10-rep ~70%, and steadily increase the load each set. A 5% increase on each set is a good starting point. These are not maxes at each set - but a challenging heavy. There should not be any misses today. We will repeat this repetition scheme in the weeks to come. Set the baseline today.
5 Rounds, resting 3:00 between each:
Max Bench Press (bodyweight)
Max Chest-to-Bar Pull-Ups
If we are under 5 repetitions on that first set of bench press, reduce the load just enough so that we can hit 5+ reps in that first set.
If you have over 25 kipping CTB PU unbroken, complete these as strict CTB pull-ups. Same scheme, for max repetitions. Record individual round scores.
4) Recovery Row
10 Minutes on the Rower.
This is not for time. This is for recovery. Whenever we go to max effort on a specific movement, residual soreness can be expected in the day to follow. This 10-minute recovery row will help minimize that soreness by bringing blood flow back through the upperbody, assisting in the clearing of waste product and lactic acid. You will be less sore tomorrow if this is completed after "Lynne".