Wednesday · 08.10.16

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

Thoracic Foam Rolling - 1:00 each side
Spend time mashing out your upper back to improve your front rack and overhead position. There is a decent amount of time with the bar on the shoulders in today's programming.

Banded Shoulder Distraction - 1:00 each side

Lower Low (Calf + Achilles) Foam Rolling – 1:00 each side
We demanded some good work from our lower legs last week – spend the time freeing up the muscle of scar tissue and adhesions.

Dorsi-Flexion (Ankle Flexibility) – 1:00
Place an empty barbell on top of your knees as you hold the bottom of an air squat. The barbell will help push your knees forward over your toes, stretching the calf, Achilles, and ankles. Heels must stay down the whole time. This will help improve out bottom position on our snatches and cleans today. As you sit in the bottom of this squat, with hands on the bar as it rests on your knees, visualize yourself receiving the snatch and clean in this position. Torso upright, knees out, heels down.

Activation
30 seconds Active Spidermans
2 Rounds: 5 Pushups, 7 Air Squats, 9 Sit-Ups30 seconds Dive-Bombers
1 Round: 5 Pushups, 7 Air Squats, 9 Sit-Ups
1:00 Air Squat Hold

Chad Vaughn Modified Olympic Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Romanian Deadlifts
5 Front Squats

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

Qualifier Masters

1) Gymnastics Benchmark

50 Handstand Pushups for Time.
Complete these kipping.


2) Conditioning

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes - 100m Prowler Push (90/45)
Even Minutes - 3 Touch & Go Power Cleans

Touch and Go Powercleans implies an unbroken set - the bar does not ret on the ground between repetitions. Aim to build across these 14 minutes.


3) Conditioning

"Wings"
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)


Open Masters

1) Conditioning

"Wings"
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)


2) Conditioning

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes - 7 Kipping Handstand Pushups
Even Minutes - 3 Touch & Go Power Cleans

Touch and Go Powercleans implies an unbroken set - the bar does not ret on the ground between repetitions. Aim to build across these 14 minutes.

Click for Ages 55-59

Qualifier Masters

1) Gymnastics Benchmark

50 Handstand Pushups for Time.
Complete these kipping.


2) Conditioning

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes - 100m Prowler Push (90/45)
Even Minutes - 3 Touch & Go Power Cleans

Touch and Go Powercleans implies an unbroken set - the bar does not ret on the ground between repetitions. Aim to build across these 14 minutes.


3) Conditioning

"Wings"
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)


Open Masters

1) Conditioning

"Wings"
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/10, to a 9' Target)


2) Conditioning

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes - 5 Kipping Handstand Pushups
Even Minutes - 3 Touch & Go Power Cleans

Touch and Go Powercleans implies an unbroken set - the bar does not ret on the ground between repetitions. Aim to build across these 14 minutes.

Click for Ages 60+

Qualifier Masters

1) Gymnastics Benchmark

30 Handstand Pushups for Time.
Complete these kipping.


2) Conditioning

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes - 100m Prowler Push (45/0)
Even Minutes - 3 Touch & Go Power Cleans

Touch and Go Powercleans implies an unbroken set - the bar does not ret on the ground between repetitions. Aim to build across these 14 minutes.


3) Conditioning

"Wings"
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/10, to a 9' Target)


Open Masters

1) Conditioning

"Wings"
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/10, to a 9' Target)


2) Conditioning

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes - 3 Kipping Handstand Pushups
Even Minutes - 3 Touch & Go Power Cleans

Touch and Go Powercleans implies an unbroken set - the bar does not ret on the ground between repetitions. Aim to build across these 14 minutes.