Monday · 08.01.16

Masters Mindset

Looking forward to the 2017 Season, we are splitting into two categories in our programming:
2017 Qualifier Masters - Those who are very confident they will qualify for the Top 200.
2017 Open Masters - Those who are aspiring to break into the Top 200.

Most days will have very similar programming, with the difference being that the Qualifier Masters will at times vary slightly with increased volume and/or loading, given the current level of fitness they stand upon. When in doubt, err on the side of quality over quantity. Remember that more is not better - better is better.

 

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.

Pre-Conditioning
2 Rounds:
Row 300 Meters
3 Scap Retractions + 3 Strict Pull-Ups
6 Pushups
9 Air Squats

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

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

2017 Qualifier Masters

Today is a speed and technique day on the snatch. On Wednesday, we will be testing our 1RM. Keep the loads light today and fine tune the technique.

1) At the 0:00...

Overhead Squat
Take 7:00 to build to a heavy single.
Aim to build to 110% of your best Snatch.


2) At the 7:00...

Snatch Balance
Take 7:00 to build to a heavy single.
Aim to build to 100% of yuor best Snatch.


3) At the 14:00...

Snatch Pull + Hang Squat Snatch
Take 7:00 to complete 5 Singles at 75%.

Setting up for the snatch deadlift, prepare body and mind as if you are setting into a full snatch. Complete a snatch pull - deadlifting the bar off the ground and finishing with an explosive shrug (arms stay long and extended). Following, complete a hang squat snatch, and drop the bar. Rest as needed between your 5 singles.


4) At the 28:00...

Gymnastics Conditioning
Alternating OTM x 12
Odd Minutes - 15 GHD Sit-Ups
Even Minutes - 1 Ring MU + 2 Ring Dips + 1 Ring MU

Goal is to complete the MU complex in full before returning to the ground.


5) Conditioning

"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1:00 between AMRAP's, and only full rounds count. After each AMRAP, we start anew on the the powercleans - partial rounds do not roll over to the following AMRAP.

The stimulus on the workout today should be purely metabolic. The power cleans should be able to be unbroken every single round - from the first AMRAP to the last. If it is too heavy to go touch and go for three repetitions each set, reduce the load.

In this workout, only full rounds count. Partially completed rounds do not. This means we need to keep an eye on the clock as we draw close to the 3:00 time cap per AMRAP. If we are within 20-25 seconds of the cap, it is likely best to stop our round there, and save that effort for the following round.

Reason is - we don't want to find ourselves sprinting in the first few rounds. Being a 5 round workout, we need to preserve our intensity across, and maintaining our cycle times in the 3rd and 4th rounds are goals to achieve.

This is a workout that can aggravate the lower back if we squat with a disengaged torso. Keep yuor mid-line on and strong, and squat with a tall torso. Moving well pays off - losing good movement patterns for speed on the air squats early in the workout will greatly impact the later rounds.


2017 Open Masters

1) Conditioning

"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1:00 between AMRAP's, and only full rounds count. After each AMRAP, we start anew on the the powercleans - partial rounds do not roll over to the following AMRAP.
The stimulus on the workout today should be purely metabolic. The power cleans should be able to be unbroken every single round - from the first AMRAP to the last. If it is too heavy to go touch and go for three repetitions each set, reduce the load.

In this workout, only full rounds count. Partially completed rounds do not. This means we need to keep an eye on the clock as we draw close to the 3:00 time cap per AMRAP. If we are within 20-25 seconds of the cap, it is likely best to stop our round there, and save that effort for the following round.

Reason is - we don't want to find ourselves sprinting in the first few rounds. Being a 5 round workout, we need to preserve our intensity across, and maintaining our cycle times in the 3rd and 4th rounds are goals to achieve.

This is a workout that can aggravate the lower back if we squat with a disengaged torso. Keep yuor mid-line on and strong, and squat with a tall torso. Moving well pays off - losing good movement patterns for speed on the air squats early in the workout will greatly impact the later rounds.


2) At the 0:00...

Overhead Squat - Heavy Single
Take 7:00 to build to a heavy single.
Aim to build to 110% of your best Snatch.


3) At the 7:00...

Snatch Balance - Heavy Single
Take 7:00 to build to a heavy single.
Aim to build to 100% of yuor best Snatch.


4) At the 14:00...

Snatch Pull + Hang Squat Snatch
Take 7:00 to complete 5 Singles at 75%.

Today is a speed and technique day on the snatch. On Wednesday, we will be testing our 1RM. Keep the loads light today and fine tune the technique.

Setting up for the snatch deadlift, prepare body and mind as if you are setting into a full snatch. Complete a snatch pull - deadlifting the bar off the ground and finishing with an explosive shrug (arms stay long and extended). Following, complete a hang squat snatch, and drop the bar. Rest as needed between your 5 singles.


4) At the 28:00...

Gymnastics Conditioning
7 Sets:
4 Hallow Body Kip Swings
1 Muscle-Up

This is purely a skill session. On the kip swings, focus on a long body with knees locked out and feet together. On your back swing, aim to bring your heels as high as you can behind you without bending your knees - they must stay locked out.

Click for Ages 55-59

2017 Qualifier Masters

Today is a speed and technique day on the snatch. On Wednesday, we will be testing our 1RM. Keep the loads light today and fine tune the technique.

1) At the 0:00...

Overhead Squat

Take 7:00 to build to a heavy single.
Aim to build to 110% of your best Snatch.


2) At the 7:00...

Snatch Balance

Take 7:00 to build to a heavy single.
Aim to build to 100% of yuor best Snatch.


3) At the 14:00...

Snatch Pull + Hang Squat Snatch

Take 7:00 to complete 5 Singles at 75%.

Setting up for the snatch deadlift, prepare body and mind as if you are setting into a full snatch. Complete a snatch pull - deadlifting the bar off the ground and finishing with an explosive shrug (arms stay long and extended). Following, complete a hang squat snatch, and drop the bar. Rest as needed between your 5 singles.


4) At the 28:00...

Gymnastics Conditioning

Alternating OTM x 12
Odd Minutes - 10 GHD Sit-Ups
Even Minutes - 1 Ring MU + 2 Ring Dips

Goal is to complete the MU complex in full before returning to the ground.


5) Conditioning

"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1:00 between AMRAP's, and only full rounds count. After each AMRAP, we start anew on the the powercleans - partial rounds do not roll over to the following AMRAP.

The stimulus on the workout today should be purely metabolic. The power cleans should be able to be unbroken every single round - from the first AMRAP to the last. If it is too heavy to go touch and go for three repetitions each set, reduce the load.

In this workout, only full rounds count. Partially completed rounds do not. This means we need to keep an eye on the clock as we draw close to the 3:00 time cap per AMRAP. If we are within 20-25 seconds of the cap, it is likely best to stop our round there, and save that effort for the following round.

Reason is - we don't want to find ourselves sprinting in the first few rounds. Being a 5 round workout, we need to preserve our intensity across, and maintaining our cycle times in the 3rd and 4th rounds are goals to achieve.

This is a workout that can aggravate the lower back if we squat with a disengaged torso. Keep yuor mid-line on and strong, and squat with a tall torso. Moving well pays off - losing good movement patterns for speed on the air squats early in the workout will greatly impact the later rounds.


2017 Open Masters

1) Conditioning

"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (115/80)
6 Pushups
9 Air Squats

Rest 1:00 between AMRAP's, and only full rounds count. After each AMRAP, we start anew on the the powercleans - partial rounds do not roll over to the following AMRAP.
The stimulus on the workout today should be purely metabolic. The power cleans should be able to be unbroken every single round - from the first AMRAP to the last. If it is too heavy to go touch and go for three repetitions each set, reduce the load.

In this workout, only full rounds count. Partially completed rounds do not. This means we need to keep an eye on the clock as we draw close to the 3:00 time cap per AMRAP. If we are within 20-25 seconds of the cap, it is likely best to stop our round there, and save that effort for the following round.

Reason is - we don't want to find ourselves sprinting in the first few rounds. Being a 5 round workout, we need to preserve our intensity across, and maintaining our cycle times in the 3rd and 4th rounds are goals to achieve.

This is a workout that can aggravate the lower back if we squat with a disengaged torso. Keep yuor mid-line on and strong, and squat with a tall torso. Moving well pays off - losing good movement patterns for speed on the air squats early in the workout will greatly impact the later rounds.


2) At the 0:00...

Overhead Squat - Heavy Single

Take 7:00 to build to a heavy single.
Aim to build to 110% of your best Snatch.


3) At the 7:00...

Snatch Balance - Heavy Single

Take 7:00 to build to a heavy single.
Aim to build to 100% of yuor best Snatch.


4) At the 14:00...

Snatch Pull + Hang Squat Snatch

Take 7:00 to complete 5 Singles at 75%.

Today is a speed and technique day on the snatch. On Wednesday, we will be testing our 1RM. Keep the loads light today and fine tune the technique.

Setting up for the snatch deadlift, prepare body and mind as if you are setting into a full snatch. Complete a snatch pull - deadlifting the bar off the ground and finishing with an explosive shrug (arms stay long and extended). Following, complete a hang squat snatch, and drop the bar. Rest as needed between your 5 singles.


4) At the 28:00...

Gymnastics Conditioning

7 Sets:
4 Hallow Body Kip Swings
1 Muscle-Up

This is purely a skill session. On the kip swings, focus on a long body with knees locked out and feet together. On your back swing, aim to bring your heels as high as you can behind you without bending your knees - they must stay locked out.

If we do not have MU's just yet - complete 7 Sets of the 4 Hallow Body Kip Swings only today.

Click for Ages 60+

2017 Qualifier Masters

Today is a speed and technique day on the snatch. On Wednesday, we will be testing our 1RM. Keep the loads light today and fine tune the technique.

1) At the 0:00...

Overhead Squat

Take 7:00 to build to a heavy single.
Aim to build to 110% of your best Snatch.


2) At the 7:00...

Snatch Balance

Take 7:00 to build to a heavy single.
Aim to build to 100% of yuor best Snatch.


3) At the 14:00...

Snatch Pull + Hang Squat Snatch

Take 7:00 to complete 5 Singles at 75%.

Setting up for the snatch deadlift, prepare body and mind as if you are setting into a full snatch. Complete a snatch pull - deadlifting the bar off the ground and finishing with an explosive shrug (arms stay long and extended). Following, complete a hang squat snatch, and drop the bar. Rest as needed between your 5 singles.


4) At the 28:00...

Gymnastics Conditioning

Alternating OTM x 12
Odd Minutes - 10 GHD Sit-Ups
Even Minutes - 1 Ring MU

Goal is to complete the MU complex in full before returning to the ground. If we do not hav Ring MU, complete 3 Strict CTB pull-ups (band as required).


5) Conditioning

"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (115/80)
6 Pushups
9 Air Squats

Rest 1:00 between AMRAP's, and only full rounds count. After each AMRAP, we start anew on the the powercleans - partial rounds do not roll over to the following AMRAP.

The stimulus on the workout today should be purely metabolic. The power cleans should be able to be unbroken every single round - from the first AMRAP to the last. If it is too heavy to go touch and go for three repetitions each set, reduce the load.

In this workout, only full rounds count. Partially completed rounds do not. This means we need to keep an eye on the clock as we draw close to the 3:00 time cap per AMRAP. If we are within 20-25 seconds of the cap, it is likely best to stop our round there, and save that effort for the following round.

Reason is - we don't want to find ourselves sprinting in the first few rounds. Being a 5 round workout, we need to preserve our intensity across, and maintaining our cycle times in the 3rd and 4th rounds are goals to achieve.

This is a workout that can aggravate the lower back if we squat with a disengaged torso. Keep yuor mid-line on and strong, and squat with a tall torso. Moving well pays off - losing good movement patterns for speed on the air squats early in the workout will greatly impact the later rounds.


2017 Open Masters

1) Conditioning

"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (95/65)
6 Pushups
9 Air Squats

Rest 1:00 between AMRAP's, and only full rounds count. After each AMRAP, we start anew on the the powercleans - partial rounds do not roll over to the following AMRAP.
The stimulus on the workout today should be purely metabolic. The power cleans should be able to be unbroken every single round - from the first AMRAP to the last. If it is too heavy to go touch and go for three repetitions each set, reduce the load.

In this workout, only full rounds count. Partially completed rounds do not. This means we need to keep an eye on the clock as we draw close to the 3:00 time cap per AMRAP. If we are within 20-25 seconds of the cap, it is likely best to stop our round there, and save that effort for the following round.

Reason is - we don't want to find ourselves sprinting in the first few rounds. Being a 5 round workout, we need to preserve our intensity across, and maintaining our cycle times in the 3rd and 4th rounds are goals to achieve.

This is a workout that can aggravate the lower back if we squat with a disengaged torso. Keep yuor mid-line on and strong, and squat with a tall torso. Moving well pays off - losing good movement patterns for speed on the air squats early in the workout will greatly impact the later rounds.


2) At the 0:00...

Overhead Squat - Heavy Single

Take 7:00 to build to a heavy single.
Aim to build to 110% of your best Snatch.


3) At the 7:00...

Snatch Balance - Heavy Single

Take 7:00 to build to a heavy single.
Aim to build to 100% of yuor best Snatch.


4) At the 14:00...

Snatch Pull + Hang Squat Snatch

Take 7:00 to complete 5 Singles at 75%.

Today is a speed and technique day on the snatch. On Wednesday, we will be testing our 1RM. Keep the loads light today and fine tune the technique.

Setting up for the snatch deadlift, prepare body and mind as if you are setting into a full snatch. Complete a snatch pull - deadlifting the bar off the ground and finishing with an explosive shrug (arms stay long and extended). Following, complete a hang squat snatch, and drop the bar. Rest as needed between your 5 singles.


4) At the 28:00...

Gymnastics Conditioning

7 Sets:
4 Hallow Body Kip Swings
1 Muscle-Up

This is purely a skill session. On the kip swings, focus on a long body with knees locked out and feet together. On your back swing, aim to bring your heels as high as you can behind you without bending your knees - they must stay locked out.

If we do not have MU's just yet - complete 7 Sets of the 4 Hallow Body Kip Swings only today.