Monday · 08.08.16

Masters Mindset

Following the completion of our recent olympic cycle, we will be taking two weeks off of a linear progression approach. Using complexes as our base in these two weeks going forward, it is not about maxing or finding our best for the day. Focus rather on finding good positioning through these specific complexes - something we did not focus heavily on during the progression as it was the full and complete lift each session.

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.

Couch Stretch
1:00 on each side.

Pre-Conditioning
Row 500 Meters, gradually picking up in speed throughout.
3 Rounds:
3 Scap Retractions + 3 Strict Pull-Ups + 3 Slow Wall Squats

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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

Qualifier + Open Masters

1) Weightlifting

On the 0:00 - Power Snatch + Overhead Squat + Hang Squat Snatch
Every 2:00 for 7 Sets

On the 14:00 - 3-Rep Heavy Overhead Squat (rack)
6 minutes to establish a heavy triple from the rack. Cap at the 20:00.


2) Conditioning

"Cinnamon Roll"
15 Overhead Squats, 15 CTB Pull-Ups
15 Squat Snatches, 15 CTB Pull-Ups
15 Front Squats, 15 CTB Pull-Ups
15 Squat Cleans, 15 CTB Pull-Ups

Rx - 95/65

On the first round of overhead squats, the weight needs to be managable enough so that the set is completed unbroken. The pull-ups however do not need to be straight, and breaking these up early to preserve grip is a recommendation. 8-7, or 5-5-5 can a recommendation throughout the workout.

On the squat snatches, here's where the workout will set in. Going into the 15 repetitions, aim for sets across. 5-5-5, or even 3-3-3-3-3 are options to consider. We do not want to push close to failure here.

On the front squats, push for an unbroken set here.

On the squat cleans, here's the final dig. With the weight being on the lighter side, we can maintain our squat stance in our pull off the ground, minimizing the amount of foot movement we need per repetition.

Through the squat snatches and the squat cleans - focus on jumping each rep. The weight is light and managable... but don't let the arms do the pulling for you. We need to save that effort for the pull-up bar.

Click for Ages 55-59

Qualifier + Open Masters

1) Weightlifting

On the 0:00 - Power Snatch + Overhead Squat + Hang Squat Snatch
Every 2:00 for 7 Sets

On the 14:00 - 3-Rep Heavy Overhead Squat (rack)
6 minutes to establish a heavy triple from the rack. Cap at the 20:00.


2) Conditioning

"Cinnamon Roll"
15 Overhead Squats, 10 CTB Pull-Ups
15 Squat Snatches, 10 CTB Pull-Ups
15 Front Squats, 10 CTB Pull-Ups
15 Squat Cleans, 10 CTB Pull-Ups

Rx - 75/55
If we do not have CTB PU, subsitutte 15 Chin over PU.

On the first round of overhead squats, the weight needs to be managable enough so that the set is completed unbroken. The pull-ups however do not need to be straight, and breaking these up early to preserve grip is a recommendation. 5-5, or 4-3-3 can a recommendation throughout the workout.

On the squat snatches, here's where the workout will set in. Going into the 15 repetitions, aim for sets across. 5-5-5, or even 3-3-3-3-3 are options to consider. We do not want to push close to failure here.

On the front squats, push for an unbroken set here.

On the squat cleans, here's the final dig. With the weight being on the lighter side, we can maintain our squat stance in our pull off the ground, minimizing the amount of foot movement we need per repetition.

Through the squat snatches and the squat cleans - focus on jumping each rep. The weight is light and managable... but don't let the arms do the pulling for you. We need to save that effort for the pull-up bar.

Click for Ages 60+

Qualifier + Open Masters

1) Weightlifting

On the 0:00 - Power Snatch + Overhead Squat + Hang Squat Snatch
Every 2:00 for 7 Sets

On the 14:00 - 3-Rep Heavy Overhead Squat (rack)
6 minutes to establish a heavy triple from the rack. Cap at the 20:00.


2) Conditioning

"Cinnamon Roll"
15 Overhead Squats, 10 Pull-Ups
15 Squat Snatches, 10 Pull-Ups
15 Front Squats, 10 Pull-Ups
15 Squat Cleans, 10 Pull-Ups

Rx - 65/45

On the first round of overhead squats, the weight needs to be managable enough so that the set is completed unbroken. The pull-ups however do not need to be straight, and breaking these up early to preserve grip is a recommendation. 5-5, or 4-3-3 can a recommendation throughout the workout.

On the squat snatches, here's where the workout will set in. Going into the 15 repetitions, aim for sets across. 5-5-5, or even 3-3-3-3-3 are options to consider. We do not want to push close to failure here.

On the front squats, push for an unbroken set here.

On the squat cleans, here's the final dig. With the weight being on the lighter side, we can maintain our squat stance in our pull off the ground, minimizing the amount of foot movement we need per repetition.

Through the squat snatches and the squat cleans - focus on jumping each rep. The weight is light and managable... but don't let the arms do the pulling for you. We need to save that effort for the pull-up bar.