Friday · 08.05.16

Masters' Mindset

Establishing a couple more benchmarks today.
Let's see where we currently are.

Mobility

Foam Rolling - Hips and Quads
2:00 on each leg. Seek out "hot spots".

Pigeon Pose - 90 seconds each leg

Couch Stretch - 90 seconds each leg

Thoracic + Lat Foam Rolling - 90 seconds each side
With arms extended overhead, lay with your upper back on the foam roller slowly moving from the base of your neck towards the middle of the back. Following, turn to one side and focus on your lats, performing sweeping motions with an extended arm - as if you are sweeping the floor with your knuckles.

Banded Shoulder Distraction - 90s each side
Relax your shoulder into this stretch and lengthen out the lats.

Primer

3 Rounds:
300 Meter Slow Row, 3 Scap Retractions, 6 Spidermans, 9 Air Squats
Into...
With an empty barbell:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

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

2017 Qualifier Masters

1) Back Squat

Establish a Heavy Single for the day.


2) Handstand Pushups

1) Establish a max set of strict repetitions.
2) 3 Sets of Unbroken Kipping HSPU withh 50% of your strict max.


3) Conditioning

42 Calorie Row
21 Barbell Facing Burpees
15 Deadlifts (315/205)
21 Barbell Facing Burpees
42 Calorie Row

The stimulus here is to move a heavy barbell under metabolic conditions. Ensure that the deadlift weight is something we can do for a minimum of 10 unbroken reps, when fresh.

During the workout, we want to pace the first portion. Time can dissapear on the deadlift bar if this is a struggling area for us - we need to conserve effort to ensure a big push on that barbell.

On the burpees, practice the burpee step up. Minimize your footsteps to maximize your effeciency. Use the ground as well to rebound up and off from - avoid the slow peel - it's very taxing. It's best to take a small breath up top, and a brief pause, if it allows you to rebound off the floor. Think less time under tension.


2017 Open Masters

1) Back Squat

Establish a Heavy Single for the day.


2) Handstand Pushups

1) Establish a max set of strict repetitions.
2) 3 Sets of Unbroken Kipping HSPU withh 50% of your strict max.


3) Conditioning

21-15-9:
Calorie Row
Deadlifts (185/135)
Barbell Facing Burpees

Most athletes will slow dramatically on the burpees. This is where the workout can vary minutes between athletes. Ensure a fluid, effecient, and methodical burpee step up to maximize your efforts here.

On the rower, we will not win the workout here. We need to move with a purpose here, but consider at a minimum the first few calories of the 15's and 9's as a recovery from the burpees. Seconds can be gained here, whereas a minute+ can be gained on the burpees.

On the deadlifts, this will be athlete dependant. Aim for large sets, but if we must break these up with a controlled short breather in between sets to preserve the burpees, that will be the move to make.

Click for 55-59

2017 Qualifier Masters

1) Back Squat

Establish a Heavy Single for the day.


2) Handstand Pushups

1) Establish a max set of strict repetitions.
2) 3 Sets of Unbroken Kipping HSPU withh 50% of your strict max.


3) Conditioning

42 Calorie Row
21 Barbell Facing Burpees
15 Deadlifts (275/185)
21 Barbell Facing Burpees
42 Calorie Row

The stimulus here is to move a heavy barbell under metabolic conditions. Ensure that the deadlift weight is something we can do for a minimum of 10 unbroken reps, when fresh.

During the workout, we want to pace the first portion. Time can dissapear on the deadlift bar if this is a struggling area for us - we need to conserve effort to ensure a big push on that barbell.

On the burpees, practice the burpee step up. Minimize your footsteps to maximize your effeciency. Use the ground as well to rebound up and off from - avoid the slow peel - it's very taxing. It's best to take a small breath up top, and a brief pause, if it allows you to rebound off the floor. Think less time under tension.


2017 Open Masters

1) Back Squat

Establish a Heavy Single for the day.


2) Handstand Pushups

1) Establish a max set of strict repetitions.
2) 3 Sets of Unbroken Kipping HSPU withh 50% of your strict max.


3) Conditioning

21-15-9:
Calorie Row
Deadlifts (185/135)
Barbell Facing Burpees

Most athletes will slow dramatically on the burpees. This is where the workout can vary minutes between athletes. Ensure a fluid, effecient, and methodical burpee step up to maximize your efforts here.

On the rower, we will not win the workout here. We need to move with a purpose here, but consider at a minimum the first few calories of the 15's and 9's as a recovery from the burpees. Seconds can be gained here, whereas a minute+ can be gained on the burpees.

On the deadlifts, this will be athlete dependant. Aim for large sets, but if we must break these up with a controlled short breather in between sets to preserve the burpees, that will be the move to make.

Click for 60+

2017 Qualifier Masters

1) Back Squat

Establish a Heavy Single for the day.


2) Handstand Pushups

1) Establish a max set of strict repetitions.
2) 3 Sets of Unbroken Kipping HSPU withh 50% of your strict max.


3) Conditioning

42 Calorie Row
21 Barbell Facing Burpees
15 Deadlifts (245/165)
21 Barbell Facing Burpees
42 Calorie Row

The stimulus here is to move a heavy barbell under metabolic conditions. Ensure that the deadlift weight is something we can do for a minimum of 10 unbroken reps, when fresh.

During the workout, we want to pace the first portion. Time can dissapear on the deadlift bar if this is a struggling area for us - we need to conserve effort to ensure a big push on that barbell.

On the burpees, practice the burpee step up. Minimize your footsteps to maximize your effeciency. Use the ground as well to rebound up and off from - avoid the slow peel - it's very taxing. It's best to take a small breath up top, and a brief pause, if it allows you to rebound off the floor. Think less time under tension.


2017 Open Masters

1) Back Squat

Establish a Heavy Single for the day.


2) Handstand Pushups

1) Establish a max set of strict repetitions.
2) 3 Sets of Unbroken Kipping HSPU withh 50% of your strict max.


3) Conditioning

21-15-9:
Calorie Row
Deadlifts (155/105)
Barbell Facing Burpees

Most athletes will slow dramatically on the burpees. This is where the workout can vary minutes between athletes. Ensure a fluid, effecient, and methodical burpee step up to maximize your efforts here.

On the rower, we will not win the workout here. We need to move with a purpose here, but consider at a minimum the first few calories of the 15's and 9's as a recovery from the burpees. Seconds can be gained here, whereas a minute+ can be gained on the burpees.

On the deadlifts, this will be athlete dependant. Aim for large sets, but if we must break these up with a controlled short breather in between sets to preserve the burpees, that will be the move to make.