Wednesday · 07.20.16

Masters’ Mindset

Adding 5% to our loads for the Squat Snatch and Clean and Jerk, we will be moving from doubles on the 90 seconds to singles on the minute.

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, 50-54

2016 Games Masters

Day Two.
Event #3 and Events #4/#5


2017 Qualifier/Open Athletes

1) Weightlifting

Running Clock…
Minutes 1-8: 1 Squat Snatch (85%)
Rest 4:00
Minutes 12-20: 1 Squat Clean and Jerk (85%)
Rest 4:00
1 Minute Bike Test for Calories


2) Conditioning

AMRAP 7:
7 Hang Squat Cleans (135/95)
7 Handstand Pushups

Click for Ages 55-59

2016 Games Masters

Day Two.
Event #3 and Events #4/#5


2017 Qualifier/Open Athletes

1) Weightlifting

Running Clock…
Minutes 1-8: 1 Squat Snatch (85%)
Rest 4:00
Minutes 12-20: 1 Squat Clean and Jerk (85%)
Rest 4:00
1 Minute Bike Test for Calories


2) Conditioning

AMRAP 7:
7 Hang Squat Cleans (115/80)
7 Handstand Pushups

Click for Ages 60+

2016 Games Masters

Day Two.
Event #3 and Events #4/#5


2017 Qualifier/Open Athletes

1) Weightlifting

Running Clock…
Minutes 1-8: 1 Squat Snatch (85%)
Rest 4:00
Minutes 12-20: 1 Squat Clean and Jerk (85%)
Rest 4:00
1 Minute Bike Test for Calories


2) Conditioning

AMRAP 7:
7 Hang Squat Cleans (95/65)
4 Handstand Pushups