Tuesday · 08.02.16

Dream big.

A photo posted by Ben Bergeron (@benbergeron) on

Masters’ Mindset
Avoid extra activity today - tomorrow we will be attempting heavy singles on the Snatch and Clean and Jerk. Breathe today - lift tomorrow.

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

Quad mash with foam roller (work IT bands as well) - 1:00 each leg

Couch Stretch - 1:00 each side

Activation
Tempo Row
3 Rounds:
Row - :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.
Run 100 Meters (gradually work from a jog to a run on the 3rd round)
7 Abmat Sit-Ups
5 Pull-Ups (Round 1 - Scap Retractions, Round 2 - Strict PU, Round 3 - Kipping).

Build in intensity each round. Rest 1-2 minutes between rounds.

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

2017 Qualifier/Open Athletes

1) Conditioning

"Lightning Rod"
3 Rounds:
500 Meter Row
400 Meter Run
30 Abmat Sit-Ups
20 Pull-Ups

The stimulus today is to push on the row and the run. When we approach the sit-ups, our cycle time is fairly restricted. We can only go so fast, and in turn, we can catch out breath here.

In terms of pacing...
On the Row, aim for ~5 seconds above your 2K Pace.
O the Run, aim for run at a speed you would run a 1.5 mile race with.
On the sit-ups, don't focus on a sprinting cycle time, but rather a fluid, consistent pace. Butterfly or knees up are both options.
On the pull-ups, these do not have to be straight. Consistency in sets is the priority here. 10-5-5 is a strong and effective breakup strategy.


2) Bulletproofing

Spend 5:00 foam rolling lats and upper thoracic.
Finish with CrossOver Symmetry Recovery Protocol or CFNE Bulletproof Shoulders.

Click for Ages 55-59, 60+

2017 Qualifier/Open Athletes

1) Conditioning

"Lightning Rod"
3 Rounds:
500 Meter Row
400 Meter Run
30 Abmat Sit-Ups
12 Pull-Ups

The stimulus today is to push on the row and the run. When we approach the sit-ups, our cycle time is fairly restricted. We can only go so fast, and in turn, we can catch out breath here.

In terms of pacing...
On the Row, aim for ~5 seconds above your 2K Pace.
O the Run, aim for run at a speed you would run a 1.5 mile race with.
On the sit-ups, don't focus on a sprinting cycle time, but rather a fluid, consistent pace. Butterfly or knees up are both options.
On the pull-ups, these do not have to be straight. Consistency in sets is the priority here. 10-5-5 is a strong and effective breakup strategy.


2) Bulletproofing

Spend 5:00 foam rolling lats and upper thoracic.
Finish with CrossOver Symmetry Recovery Protocol or CFNE Bulletproof Shoulders.