Tuesday ยท 07.26.16

Masters' Mindset

With the 2016 Games season behind us, we are looking forward to 2017.
The progress and motivation has been nothing short of astounding - and we are prepared to build upon that and continue in stride.

We have a change coming in the near future - a new website.
We have greatly, greatly appreciated your patience as we transitioning to this platform.
It has been good - but we believe we can be far better.
Mobile friendly browsing, ease of access, and better functionality are all improvements.

What we are most excited about however, is the development of an integrated leaderboard, build into the website platform. For every daily post, there will be a leaderboard attached to the same page. Specific to each age division, you'll have daily feedback on where we stand amongst our fellow CompTrain Masters.

We are due to launch the site in the beginning of next month, with the leaderboard being completed by the close of next month. We are very excited to take this to the next level, knowing the possibilities of this professionally developed platform.

Again, we greatly appreciate your patience as we drive through these speed bumps.

Mobility

Hamstring mash with lacrosse ball (1:00 each hamstring)Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch - 1:00 each side

Couch Stretch - 1:00 each side

Activation

Tempo Row3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.After each round, complete (not for time)
5 Slow Dowel Good Mornings
5 Slow Dowel Back Squats
5 Walkouts*
5 Spidermans each leg

*Walkout:Sumo style base to start (wide feet). Aiming to keep your back as flat as you can, bring your hands down to the floor in front of you and slowly palm your way to a pushup position. Get one pushup, and then palm you way backwards back to your full standing position. The more narrow the feet, the more aggressive the stretch is on the hamstrings.

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

2016 Games Masters

1) Conditioning

On the Minute x 20
Minute 1 - Row 15/12 Calories
Minute 2 - 10 Burpees
Minute 3 - 30 Double-Unders
Minute 4 - 10 GHD Sit-Ups

This is a recovery week. Keeping both volume and intensity low, we are allowing our bodies the necessary time to recover. Spend 20 minutes mobilizing after your session today. Then leave the gym.


2017 Qualifier/Open Athletes

1) Conditioning

"Hangman"
21 Hang Power Cleans, 21 Burpees over Bar, 100 Double-Unders
15 Hang Power Cleans, 15 Burpees over Bar, 75 Double-Unders
9 Hang Power Cleans, 9 Burpees over Bar, 50 Double-Unders
Rx - 135/95

On all three movements, we are jumping. Expect our extension to fatigue, and the burpees to become challenging. As we expect this, we can strategize our burpee pace and technique to optimize our time.

On the hang power cleans, we should choose a weight that allows for that first set to be completed in two sets or less.

This is a great workout for the burpee step-up. This will preserve your capacity for explosive jumping, which we demand much out of on this workout. Practice this method out with this focus in mind - minimize the amount of steps your take. It is very common to take extra steps in burpees over the bar, wasting energy, effort, and time.

On the DU's, take a controlled pause before the start of each set and aim for large sets here. It's worth an additional 5 seconds of rest before beginning if it allows you to push for a bigger set. As we rope, focus on your breathing. Allow your body to relax a touch and aim to catch your breath from the burpees here.


2) Conditioning

Alternating OTM x 16
Odd Minutes - 3 Deadlifts
Even Minutes - 18/14 Calorie Row

Aim to build throughout the 8 rounds on the deadlifts, resulting in a heavy triple at the final set. Complete these touch and go if possible.


3) Midline

Not for time:
50 Banded Good Mornings
40 GHD Sit-Ups
30 Banded Good Mornings
20 GHD Sit-Ups

Click for Ages 55-59

2016 Games Masters

1) Conditioning

On the Minute x 20
Minute 1 - Row 15/12 Calories
Minute 2 - 10 Burpees
Minute 3 - 30 Double-Unders
Minute 4 - 10 GHD Sit-Ups

This is a recovery week. Keeping both volume and intensity low, we are allowing our bodies the necessary time to recover. Spend 20 minutes mobilizing after your session today. Then leave the gym.


2017 Qualifier/Open Athletes

1) Conditioning

"Hangman"
21 Hang Power Cleans, 21 Burpees over Bar, 100 Double-Unders
15 Hang Power Cleans, 15 Burpees over Bar, 75 Double-Unders
9 Hang Power Cleans, 9 Burpees over Bar, 50 Double-Unders
Rx - 115/80

On all three movements, we are jumping. Expect our extension to fatigue, and the burpees to become challenging. As we expect this, we can strategize our burpee pace and technique to optimize our time.

On the hang power cleans, we should choose a weight that allows for that first set to be completed in two sets or less.

This is a great workout for the burpee step-up. This will preserve your capacity for explosive jumping, which we demand much out of on this workout. Practice this method out with this focus in mind - minimize the amount of steps your take. It is very common to take extra steps in burpees over the bar, wasting energy, effort, and time.

On the DU's, take a controlled pause before the start of each set and aim for large sets here. It's worth an additional 5 seconds of rest before beginning if it allows you to push for a bigger set. As we rope, focus on your breathing. Allow your body to relax a touch and aim to catch your breath from the burpees here.


2) Conditioning

Alternating OTM x 16
Odd Minutes - 3 Deadlifts
Even Minutes - 18/14 Calorie Row

Aim to build throughout the 8 rounds on the deadlifts, resulting in a heavy triple at the final set. Complete these touch and go if possible.


3) Midline

Not for time:
50 Banded Good Mornings
40 GHD Sit-Ups
30 Banded Good Mornings
20 GHD Sit-Ups

Click for Ages 60+

2016 Games Masters

1) Conditioning

On the Minute x 20
Minute 1 - Row 15/12 Calories
Minute 2 - 10 Burpees
Minute 3 - 30 Double-Unders
Minute 4 - 10 GHD Sit-Ups

This is a recovery week. Keeping both volume and intensity low, we are allowing our bodies the necessary time to recover. Spend 20 minutes mobilizing after your session today. Then leave the gym.


2017 Qualifier/Open Athletes

1) Conditioning

"Hangman"
21 Hang Power Cleans, 21 Burpees over Bar, 100 Double-Unders
15 Hang Power Cleans, 15 Burpees over Bar, 75 Double-Unders
9 Hang Power Cleans, 9 Burpees over Bar, 50 Double-Unders
Rx - 95/65

On all three movements, we are jumping. Expect our extension to fatigue, and the burpees to become challenging. As we expect this, we can strategize our burpee pace and technique to optimize our time.

On the hang power cleans, we should choose a weight that allows for that first set to be completed in two sets or less.

This is a great workout for the burpee step-up. This will preserve your capacity for explosive jumping, which we demand much out of on this workout. Practice this method out with this focus in mind - minimize the amount of steps your take. It is very common to take extra steps in burpees over the bar, wasting energy, effort, and time.

On the DU's, take a controlled pause before the start of each set and aim for large sets here. It's worth an additional 5 seconds of rest before beginning if it allows you to push for a bigger set. As we rope, focus on your breathing. Allow your body to relax a touch and aim to catch your breath from the burpees here.


2) Conditioning

Alternating OTM x 16
Odd Minutes - 3 Deadlifts
Even Minutes - 18/14 Calorie Row

Aim to build throughout the 8 rounds on the deadlifts, resulting in a heavy triple at the final set. Complete these touch and go if possible.


3) Midline

Not for time:
50 Banded Good Mornings
25 GHD Sit-Ups
30 Banded Good Mornings
15 GHD Sit-Ups

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