Monday · 07.25.16

Master's Mindset

What a week at the Games. Congratulations to all who competed, and cheers to the 2016 Season. As we turn the page to 2017, we will be laying out our way ahead.
 

Mobility

Myofascial Release
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)

Stretching
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.

Pre-Conditioning

Run 200 Meters
5 Scap Retractions + 3 Strict Pull-Ups

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Run 200 Meters
5 Scap Retractions + 3 Kipping Pull-Ups

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

2016 Games Masters

Recovery Day

Spend 30-45 minutes foam rolling and mobilizing.
Finish with a light 10 minute row. Break the sweat today, but the central system is still recovering.


2017 Qualifier/Open

1) Snatch Skill

On the Minute x 5
1 Snatch Grip Deadlift
1 Snatch High Pull (elbows high to the outside)
1 Power Snatch
1 Pause Overhead Squat

Aim to build slightly in each set. The weights here should be very light - not to exceed 95/65.


2) Snatch

On the Minute x 6
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch (climbing)
Rest 1:00
On the Minute x 6
1 Snatch Grip Deadlift + 1 Squat Snatch (climbing)


3) Back Squat

Running Clock:
On the Minute x 5 - 2 Pausing Back Squats (3 seconds in the hole)
On the Minute x 7 - 2 Back Squats, climbing

On the pausing squats, focus on being explosive out of the hole. Transfer this to the back squats in the second portion.


4) Conditioning

1,000 Meter Run
40 Pull-Ups
30 Thrusters (95/65)
20 Calorie Row

This is a fast-paced workout, where the run does count. Focus on finding your 1 mile-1.5 mile pace, and aim to hold it. The thrusters should be done in 3 sets or less. The stimulus is to be able to grab the weight and go - if a set of 10 is a challenging amount for us at that point in the workout we should reduce the weight to preserve the sprint. On the row - leave no doubt.


5) Gymnastics Conditioning

7 x 3 Unbroken MU for Time

The first three sets should be very managable, with short breaks in between. If this is not the case, reduce the volume down to 2 or 1 repetitions. If we are still working on MU's, substitute 3 strict CTB PU. Band as required.


Click for Ages 55-59

2016 Games Masters

Recovery Day

Spend 30-45 minutes foam rolling and mobilizing.
Finish with a light 10 minute row. Break the sweat today, but the central system is still recovering.


2017 Qualifier/Open

1) Snatch Skill

On the Minute x 5
1 Snatch Grip Deadlift
1 Snatch High Pull (elbows high to the outside)
1 Power Snatch
1 Pause Overhead Squat

Aim to build slightly in each set. The weights here should be very light - not to exceed 95/65.


2) Snatch

On the Minute x 6
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch (climbing)
Rest 1:00
On the Minute x 6
1 Snatch Grip Deadlift + 1 Squat Snatch (climbing)


3) Back Squat

Running Clock:
On the Minute x 5 - 2 Pausing Back Squats (3 seconds in the hole)
On the Minute x 7 - 2 Back Squats, climbing

On the pausing squats, focus on being explosive out of the hole. Transfer this to the back squats in the second portion.


4) Conditioning

1,000 Meter Run
40 Pull-Ups
30 Thrusters (75/55)
20 Calorie Row

This is a fast-paced workout, where the run does count. Focus on finding your 1 mile-1.5 mile pace, and aim to hold it. The thrusters should be done in 3 sets or less. The stimulus is to be able to grab the weight and go - if a set of 10 is a challenging amount for us at that point in the workout we should reduce the weight to preserve the sprint. On the row - leave no doubt.


5) Gymnastics Conditioning

7 x 2 Unbroken MU for Time

The first three sets should be very managable, with short breaks in between. If this is not the case, reduce the volume down to 2 or 1 repetitions. If we are still working on MU's, substitute 2 strict CTB PU. Band as required.


Click for Ages 60+

2016 Games Masters

Recovery Day

Spend 30-45 minutes foam rolling and mobilizing.
Finish with a light 10 minute row. Break the sweat today, but the central system is still recovering.


2017 Qualifier/Open

1) Snatch Skill

On the Minute x 5
1 Snatch Grip Deadlift
1 Snatch High Pull (elbows high to the outside)
1 Power Snatch
1 Pause Overhead Squat

Aim to build slightly in each set. The weights here should be very light - not to exceed 95/65.


2) Snatch

On the Minute x 6
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch (climbing)
Rest 1:00
On the Minute x 6
1 Snatch Grip Deadlift + 1 Squat Snatch (climbing)


3) Back Squat

Running Clock:
On the Minute x 5 - 2 Pausing Back Squats (3 seconds in the hole)
On the Minute x 7 - 2 Back Squats, climbing

On the pausing squats, focus on being explosive out of the hole. Transfer this to the back squats in the second portion.


4) Conditioning

1,000 Meter Run
40 Pull-Ups
30 Thrusters (65/45)
20 Calorie Row

This is a fast-paced workout, where the run does count. Focus on finding your 1 mile-1.5 mile pace, and aim to hold it. The thrusters should be done in 3 sets or less. The stimulus is to be able to grab the weight and go - if a set of 10 is a challenging amount for us at that point in the workout we should reduce the weight to preserve the sprint. On the row - leave no doubt.

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