Wednesday · 07.27.16

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

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

1) Weightlifting + Conditioning

OTM x 6 - 2 Squat Snatches (70%)
Rest 4:00
OTM x 6 - 2 Squat Clean and Jerks (70%)
Rest 4:00
Not For Time:
100 Calorie Assault Bike
Every 2:00, complete 2 Ring Muscle-Ups. Focus on technique.

This will conclude our deload week, as we will be joining the Qualifier/Open programming on Friday (rest day tomorrow).


2017 Qualifier/Open

1) Weightlifting + Gymnastics Conditioning

OTM x 6 - 2 Squat Snatches (70%)
Rest 4:00
OTM x 6 - 2 Squat Clean and Jerks (70%)
Rest 4:00
30 Muscle-Ups for Time

If we do not have consistent MU's yet, subsitute 3 Sets of:
10 Strict CTB Pull-Ups (band as required)
10 Strict Ring Dips (band as required)
Choose a band difficulty that allows 5-7 reps unbroken on that first set at each movement.


2) Conditioning

Alternating Tabata - :20s on / :10s off
Kipping Handstand Pushups
Air Squats

20 seconds of HSPU to start, 10 seconds rest.
20 seconds of Air Squats next, 10 seconds rest.
Repeat that cycle continuously for 8 rounds total.
Your score is your lowest scored interval for each movement.

Click for Ages 55-59

2016 Games Masters

1) Weightlifting + Conditioning

OTM x 6 - 2 Squat Snatches (70%)
Rest 4:00
OTM x 6 - 2 Squat Clean and Jerks (70%)
Rest 4:00
Not For Time:
100 Calorie Assault Bike
Every 2:00, complete 4 strict CTB pull-ups. Band as required.

This will conclude our deload week, as we will be joining the Qualifier/Open programming on Friday (rest day tomorrow).


2017 Qualifier/Open

1) Weightlifting + Gymnastics Conditioning

OTM x 6 - 2 Squat Snatches (70%)
Rest 4:00
OTM x 6 - 2 Squat Clean and Jerks (70%)
Rest 4:00
15 Muscle-Ups for Time

If we do not have consistent MU's yet, subsitute 3 Sets of:
10 Strict CTB Pull-Ups (band as required)
10 Strict Ring Dips (band as required)
Choose a band difficulty that allows 5-7 reps unbroken on that first set at each movement.


2) Conditioning

Alternating Tabata - :20s on / :10s off
Kipping Handstand Pushups
Air Squats

20 seconds of HSPU to start, 10 seconds rest.
20 seconds of Air Squats next, 10 seconds rest.
Repeat that cycle continuously for 8 rounds total.
Your score is your lowest scored interval for each movement.

Click for Ages 60+

2016 Games Masters

1) Weightlifting + Conditioning

OTM x 6 - 2 Squat Snatches (70%)
Rest 4:00
OTM x 6 - 2 Squat Clean and Jerks (70%)
Rest 4:00
Not For Time:
100 Calorie Assault Bike
Every 2:00, complete 4 strict pull-ups.

This will conclude our deload week, as we will be joining the Qualifier/Open programming on Friday (rest day tomorrow).


2017 Qualifier/Open

1) Weightlifting + Gymnastics Conditioning

OTM x 6 - 2 Squat Snatches (70%)
Rest 4:00
OTM x 6 - 2 Squat Clean and Jerks (70%)
Rest 4:00
10 Muscle-Ups for Time

If we do not have consistent MU's yet, subsitute 3 Sets of:
7 Strict CTB Pull-Ups (band as required)
7 Strict Ring Dips (band as required)
Choose a band difficulty that allows 5-7 reps unbroken on that first set at each movement.


2) Conditioning

Alternating Tabata - :20s on / :10s off
Kipping Handstand Pushups
Air Squats

20 seconds of HSPU to start, 10 seconds rest.
20 seconds of Air Squats next, 10 seconds rest.
Repeat that cycle continuously for 8 rounds total.
Your score is your lowest scored interval for each movement.