Tuesday · 08.09.16

When it gets hard, that's when it starts. @katrintanja @colesager35 @brookewellss #builtbybergeron #comptrain

A video posted by Ben Bergeron (@benbergeron) on

Masters' Mindset

Conditioning Tuesdays. It is our goal to steer clear of dynamically loading the shoulder today.

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

Couch Stretch - 1:00 each side

Activation

3 Rounds:
15 Singles, 15 Double-Unders
5 Slow Dowel Good Mornings
5 Slow Dowel Back Squats
5 Walkouts*
5 Spidermans each leg

*Walkout:Sumo style base to start (wide feet). Aiming to keep your back as flat as you can, bring your hands down to the floor in front of you and slowly palm your way to a pushup position. Get one pushup, and then palm you way backwards back to your full standing position. The more narrow the feet, the more aggressive the stretch is on the hamstrings.

Click for Ages 40-44, 45-49

Qualifier Masters

1) Deadlift + Box Jump

Alternating OTM x 14
Odd Minutes - 6 Box Jumps (30"/24")
Even Minutes - 1 Deadlift

Aim to climb in weight on the deadlift. Warm to ~70% and start there. Aim to overjump the first box jump each round coming off the deadlift.


2) Conditioning

"Three Times a Lady"
60 Double-Unders
30 Calorie Schwinn Bike (20 Calorie Assault)
15 Deadlifts (245/165)

The deadlift weight should be at a load that you could get 20+ repetitions with when fresh.


3) Midline

3 Supersets, resting as needed between:
20 GHD Sit-Ups
25 Hip Extensions
30 Second L-Sit Hold on Paralletes

On the L-Sit Hold, the first round should be accomplished in no more than two sets of 15s. Bend knees to find a difficulty appropriate for today.


Open Masters

1) Deadlift + Box Jump

Alternating OTM x 14
Odd Minutes - 6 Box Jumps (30"/24")
Even Minutes - 1 Deadlift

Aim to climb in weight on the deadlift. Warm to ~70% and start there. Aim to overjump the first box jump each round coming off the deadlift.


2) Conditioning

"Three Times a Lady"
60 Double-Unders
30 Calorie Schwinn Bike (20 Calorie Assault)
15 Deadlifts (245/165)

The deadlift weight should be at a load that you could get 20+ repetitions with when fresh. The bike is not a rest station here, but it must be paced. On the final few calories, ease back on the speed to allow a fast transition to the deadlift barbell. Aim to get through these sets in two sets each round, with 8-7 being a recommendation.


Click for Ages 50-54

Qualifier Masters

1) Deadlift + Box Jump

Alternating OTM x 14
Odd Minutes - 6 Box Jumps (30"/24")
Even Minutes - 1 Deadlift

Aim to climb in weight on the deadlift. Warm to ~70% and start there. Aim to overjump the first box jump each round coming off the deadlift.


2) Conditioning

"Three Times a Lady"
60 Double-Unders
30 Calorie Schwinn Bike (20 Calorie Assault)
15 Deadlifts (245/165)

The deadlift weight should be at a load that you could get 20+ repetitions with when fresh.


3) Midline

3 Supersets, resting as needed between:
20 GHD Sit-Ups
25 Hip Extensions
30 Second L-Sit Hold on Paralletes

On the L-Sit Hold, the first round should be accomplished in no more than two sets of 15s. Bend knees to find a difficulty appropriate for today.


Open Masters

1) Deadlift + Box Jump

Alternating OTM x 14
Odd Minutes - 6 Box Jumps (30"/24")
Even Minutes - 1 Deadlift

Aim to climb in weight on the deadlift. Warm to ~70% and start there. Aim to overjump the first box jump each round coming off the deadlift.


2) Conditioning

"Three Times a Lady"
60 Double-Unders
30 Calorie Schwinn Bike (20 Calorie Assault)
15 Deadlifts (225/155)

The deadlift weight should be at a load that you could get 20+ repetitions with when fresh. The bike is not a rest station here, but it must be paced. On the final few calories, ease back on the speed to allow a fast transition to the deadlift barbell. Aim to get through these sets in two sets each round, with 8-7 being a recommendation.


Click for Ages 55-59

Qualifier Masters

1) Deadlift + Box Jump

Alternating OTM x 14
Odd Minutes - 6 Box Jumps (30"/24")
Even Minutes - 1 Deadlift

Aim to climb in weight on the deadlift. Warm to ~70% and start there. Aim to overjump the first box jump each round coming off the deadlift.


2) Conditioning

"Three Times a Lady"
60 Double-Unders
30 Calorie Schwinn Bike (20 Calorie Assault)
15 Deadlifts (225/155)

The deadlift weight should be at a load that you could get 20+ repetitions with when fresh.


3) Midline

3 Supersets, resting as needed between:
15 GHD Sit-Ups
20 Hip Extensions
25 Second L-Sit Hold on Paralletes

On the L-Sit Hold, the first round should be accomplished in no more than two sets. Bend knees to find a difficulty appropriate for today.


Open Masters

1) Deadlift + Box Jump

Alternating OTM x 14
Odd Minutes - 6 Box Jumps (24"/20")
Even Minutes - 1 Deadlift

Aim to climb in weight on the deadlift. Warm to ~70% and start there. Aim to overjump the first box jump each round coming off the deadlift.


2) Conditioning

"Three Times a Lady"
60 Double-Unders
30 Calorie Schwinn Bike (20 Calorie Assault)
15 Deadlifts (185/135)

The deadlift weight should be at a load that you could get 20+ repetitions with when fresh. The bike is not a rest station here, but it must be paced. On the final few calories, ease back on the speed to allow a fast transition to the deadlift barbell. Aim to get through these sets in two sets each round, with 8-7 being a recommendation.


Click for Ages 60+

Qualifier Masters

1) Deadlift + Box Jump

Alternating OTM x 14
Odd Minutes - 6 Box Jumps (24"/20")
Even Minutes - 1 Deadlift

Aim to climb in weight on the deadlift. Warm to ~70% and start there. Aim to overjump the first box jump each round coming off the deadlift.


2) Conditioning

"Three Times a Lady"
60 Double-Unders
30 Calorie Schwinn Bike (20 Calorie Assault)
15 Deadlifts (185/135)

The deadlift weight should be at a load that you could get 20+ repetitions with when fresh.


3) Midline

3 Supersets, resting as needed between:
15 GHD Sit-Ups
20 Hip Extensions
15 Second L-Sit Hold on Paralletes

On the L-Sit Hold, the first round should be accomplished in no more than two sets of 15s. Bend knees to find a difficulty appropriate for today.


Open Masters

1) Deadlift + Box Jump

Alternating OTM x 14
Odd Minutes - 6 Box Jumps (24"/20")
Even Minutes - 1 Deadlift

Aim to climb in weight on the deadlift. Warm to ~70% and start there. Aim to overjump the first box jump each round coming off the deadlift.


2) Conditioning

"Three Times a Lady"
60 Double-Unders
30 Calorie Schwinn Bike (20 Calorie Assault)
15 Deadlifts (165/115)

The deadlift weight should be at a load that you could get 20+ repetitions with when fresh. The bike is not a rest station here, but it must be paced. On the final few calories, ease back on the speed to allow a fast transition to the deadlift barbell. Aim to get through these sets in two sets each round, with 8-7 being a recommendation.