Friday · 08.12.16

Masters' Mindset

Game Day Friday.

On Fridays we will continue to put the focus of effort into a single conditioning piece - just like we do on Friday's in the Open.
We will likely finish most Friday's with a skill piece as well - but again, treat these Friday conditioning workouts just like the Open. Give them all you have. 

Mobility Primer
Pec Minor Mash + Internal Rotation - 90 seconds each side
Lay with your back on the floor, empty barbell parallel to your body. Place the collar of the bar right in between where your shoulder meets your pectoral muscle, and mash around for a bit seeking out tight areas. After some time here, perform "sleeper stretch" arm motions with the bar pinning the shoulder down. The back of the shoulder must stay on the ground the whole time.

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.

Samson Stretch - 45 seconds on each leg
Three focus points on this stretch - Hips, shoulders, and forearms/wristsStep out deep with one leg. Shin bone should be vertical in your lunge, and let your back knee touch the ground. With your fingers interlaced, extend your arms overhead, palms to the ceiling. As you do so, imagine driving your waist forward, as if you had a band around your waist pulling you forward. Aim to feel a stretch in that rear leg hip flexor, a stretch in the shoulders, and a stretch in your forearms/wrists.

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 Ages 40-44, 45-49

Qualifier Masters

1) Conditioning

"Amazon"
AMRAP 8:
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar

Rx - 115/80
Continue to add (3) repetitions to each movement per round until the 8 minute time cap.

This will become a grip intensive workout - singles on the power snatch from the beginning of the workout is a wise strategy. Despite it being 3 reps to start in the first round, and 6 in the second, imagine you are alreday in your 12's. A consistent pace across the 8 minutes will find you your best score today.


2) Gymnastics Conditioning

Alternating OTM x 12 Minutes (6 Rounds)
Odd Minutes - 18/15 Calorie Row
Even Minutes - 4 Bar Muscle-Ups

If we do not have bar muscle-ups just yet, complete 6 CTB PU.


Open Masters

1) Conditioning

"Amazon"
AMRAP 8:
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar

Rx - 95/65
Continue to add (3) repetitions to each movement per round until the 8 minute time cap.

This will become a grip intensive workout - singles on the power snatch from the beginning of the workout is a wise strategy. Despite it being 3 reps to start in the first round, and 6 in the second, imagine you are alreday in your 12's. A consistent pace across the 8 minutes will find you your best score today.


2) Gymnastics Conditioning

Alternating OTM x 12 Minutes (6 Rounds)
Odd Minutes - 18/15 Calorie Row
Even Minutes - 3 Bar Muscle-Ups

If we do not have bar muscle-ups just yet, complete 6 CTB PU.


Click for Ages 50-54

Qualifier Masters

1) Conditioning

"Amazon"
AMRAP 8:
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar

Rx - 95/65
Continue to add (3) repetitions to each movement per round until the 8 minute time cap.

This will become a grip intensive workout - singles on the power snatch from the beginning of the workout is a wise strategy. Despite it being 3 reps to start in the first round, and 6 in the second, imagine you are alreday in your 12's. A consistent pace across the 8 minutes will find you your best score today.


2) Gymnastics Conditioning

Alternating OTM x 12 Minutes (6 Rounds)
Odd Minutes - 18/15 Calorie Row
Even Minutes - 3 Bar Muscle-Ups

If we do not have bar muscle-ups just yet, complete 6 CTB PU.


Open Masters

1) Conditioning

"Amazon"
AMRAP 8:
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar

Rx - 95/65
Continue to add (3) repetitions to each movement per round until the 8 minute time cap.

This will become a grip intensive workout - singles on the power snatch from the beginning of the workout is a wise strategy. Despite it being 3 reps to start in the first round, and 6 in the second, imagine you are alreday in your 12's. A consistent pace across the 8 minutes will find you your best score today.


2) Gymnastics Conditioning

Alternating OTM x 12 Minutes (6 Rounds)
Odd Minutes - 18/15 Calorie Row
Even Minutes - 2 Bar Muscle-Ups

If we do not have bar muscle-ups just yet, complete 6 CTB PU.


Click for Ages 55-59

Qualifier Masters

1) Conditioning

"Amazon"
AMRAP 8:
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar

Rx - 95/65
Continue to add (3) repetitions to each movement per round until the 8 minute time cap.

This will become a grip intensive workout - singles on the power snatch from the beginning of the workout is a wise strategy. Despite it being 3 reps to start in the first round, and 6 in the second, imagine you are alreday in your 12's. A consistent pace across the 8 minutes will find you your best score today.


2) Gymnastics Conditioning

Alternating OTM x 12 Minutes (6 Rounds)
Odd Minutes - 16/12 Calorie Row
Even Minutes - 3 Bar Muscle-Ups

If we do not have bar muscle-ups just yet, complete 6 CTB PU.


Open Masters

1) Conditioning

"Amazon"
AMRAP 8:
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar

Rx - 95/65
Continue to add (3) repetitions to each movement per round until the 8 minute time cap.

This will become a grip intensive workout - singles on the power snatch from the beginning of the workout is a wise strategy. Despite it being 3 reps to start in the first round, and 6 in the second, imagine you are alreday in your 12's. A consistent pace across the 8 minutes will find you your best score today.


2) Gymnastics Conditioning

Alternating OTM x 12 Minutes (6 Rounds)
Odd Minutes - 15/12 Calorie Row
Even Minutes - 2 Bar Muscle-Ups

If we do not have bar muscle-ups just yet, complete 6 CTB PU.


Click for Ages 60+

Qualifier Masters

1) Conditioning

"Amazon"
AMRAP 8:
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar

Rx - 75/55
Continue to add (3) repetitions to each movement per round until the 8 minute time cap.

This will become a grip intensive workout - singles on the power snatch from the beginning of the workout is a wise strategy. Despite it being 3 reps to start in the first round, and 6 in the second, imagine you are alreday in your 12's. A consistent pace across the 8 minutes will find you your best score today.


2) Gymnastics Conditioning

Alternating OTM x 12 Minutes (6 Rounds)
Odd Minutes - 15/10 Calorie Row
Even Minutes - 3 CTB PU

If we do not have bar muscle-ups just yet, complete 3 chin over.


Open Masters

1) Conditioning

"Amazon"
AMRAP 8:
3 Power Snatch, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar

Rx - 65/45
Continue to add (3) repetitions to each movement per round until the 8 minute time cap.

This will become a grip intensive workout - singles on the power snatch from the beginning of the workout is a wise strategy. Despite it being 3 reps to start in the first round, and 6 in the second, imagine you are alreday in your 12's. A consistent pace across the 8 minutes will find you your best score today.


2) Gymnastics Conditioning

Alternating OTM x 12 Minutes (6 Rounds)
Odd Minutes - 15/10 Calorie Row
Even Minutes - 3 CTB PU