Saturday · 07.30.16

Master's Mindset

In the Open and the Online Qualifier, we will see rowing - not running. This does not mean we will not work running in on a routine basis. From our experiences with Chris Henshaw, there is no simulation for the metabolic adaptation that occurs from running. Today, run.

Mobility Primer

Foam Rolling
Set the clock spend 1:00 on each body:
1) Thoracic + Lats (upper back)
2) Adductors (Inside of thigh/groin)
3) Calves/Achilles (lower leg)

Stretching
1) Couch Stretch - 2:00 each leg

2) Front Rack Stretch (on your stomach, elbows out in front) - 2:00

Pre-Conditioning
3 Rounds:
10 Abmat Sit-Ups
10 Spidermans
100 Meter Run

Directly into...

3 Rounds:
5 T-Pushups
5 Scap Retractions
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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


2016 Qualifier/Open Athletes

1) Clean and Jerk

On the Minute x 5 - Clean Deadlift + Hang Power Clean + Tall Clean
Start with an empty barbell and climb slightly each round.

On the Minute x 5 - 1 Squat Clean + Split Jerk
Pause in the catch position of the squat clean, and pause in the catch position of the split jerk. 2 second pause in each position. Your starting weight should be your finishing weight for the first EMOM. Build steadily here as well, but not to exceed 50% of your max CJ.

On the 2:00 x 7 - 2 Squat Cleans + Split Jerk
Drop the bar after the first squat clean, but rest for no longer than 5 seconds before beginning the second repetition. Build steadily here - not to a max for the day, but to a heavy.


2) Front Squat

OTM x 7 - 1 Front Squat
Let you finishing CJ weight be your starting weight for your Front Squat, and climb steadily from there. There is purposely a limit on the repetitions to keep the weights at a heavy, and not a max.


3) Conditioning

30 Toes to Bar
400 Meter Run
15 Squat Snatches (115/80)
800 Meter Run
15 Squat Snatches (115/80)
400 Meter Run
30 Toes to Bar

Click for Ages 55-59


2016 Qualifier/Open Athletes

1) Clean and Jerk

On the Minute x 5 - Clean Deadlift + Hang Power Clean + Tall Clean
Start with an empty barbell and climb slightly each round.

On the Minute x 5 - 1 Squat Clean + Split Jerk
Pause in the catch position of the squat clean, and pause in the catch position of the split jerk. 2 second pause in each position. Your starting weight should be your finishing weight for the first EMOM. Build steadily here as well, but not to exceed 50% of your max CJ.

On the 2:00 x 7 - 2 Squat Cleans + Split Jerk
Drop the bar after the first squat clean, but rest for no longer than 5 seconds before beginning the second repetition. Build steadily here - not to a max for the day, but to a heavy.


2) Front Squat

OTM x 7 - 1 Front Squat
Let you finishing CJ weight be your starting weight for your Front Squat, and climb steadily from there. There is purposely a limit on the repetitions to keep the weights at a heavy, and not a max.


3) Conditioning

30 Toes to Bar
400 Meter Run
15 Squat Snatches (95/65)
800 Meter Run
15 Squat Snatches (95/65)
400 Meter Run
30 Toes to Bar

Click for Ages 60+


2016 Qualifier/Open Athletes

1) Clean and Jerk

On the Minute x 5 - Clean Deadlift + Hang Power Clean + Tall Clean
Start with an empty barbell and climb slightly each round.

On the Minute x 5 - 1 Squat Clean + Split Jerk
Pause in the catch position of the squat clean, and pause in the catch position of the split jerk. 2 second pause in each position. Your starting weight should be your finishing weight for the first EMOM. Build steadily here as well, but not to exceed 50% of your max CJ.

On the 2:00 x 7 - 2 Squat Cleans + Split Jerk
Drop the bar after the first squat clean, but rest for no longer than 5 seconds before beginning the second repetition. Build steadily here - not to a max for the day, but to a heavy.


2) Front Squat

OTM x 7 - 1 Front Squat
Let you finishing CJ weight be your starting weight for your Front Squat, and climb steadily from there. There is purposely a limit on the repetitions to keep the weights at a heavy, and not a max.


3) Conditioning

21 Toes to Bar
400 Meter Run
15 Squat Snatches (65/45)
800 Meter Run
15 Squat Snatches (65/45)
400 Meter Run
21 Toes to Bar