Saturday · 08.13.16

Masters Mindset
Going long today.
Opening up with olympic work - but spending no more than 30:00 here.

Mobility Primer 

Foam Rolling
Set the clock spend 1:00 on each body:
1) Thoracic + Lats (upper back)
2) Adductors (Inside of thigh/groin)
3) Calves/Achilles (lower leg)

Stretching
1) Couch Stretch - 2:00 each leg

2) Front Rack Stretch (on your stomach, elbows out in front) - 2:00

Pre-Conditioning
3 Rounds:
10 Cal Row
15 Sit-Ups
25 Double-Unders

Directly into...
3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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

Qualifier Masters

1) Weightlifting - Running Clock...

On the 0:00... 2 Pausing Split Jerks + Split Jerk
5 Sets - On the 2:00, climbing.

On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch - middle of the foot towards the heel. On the third and final repetiton in the complex, no pause.

On the 10:00 - 2 Front Squats (from the rack)
7 Sets - On the 1:00, climbing.

Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean

5 Sets - On the 1:00, climbing.

Focus on speed beneath the bar and the catch position, not on just the hang squat, but the power clean. Keep the feet beneath the body and find a strong "shallow squat" receiving position.


2) Conditioning

"Eye Candy"
3 Rounds:
12 Hang Squat Cleans (155/105)
21 Barbell Facing Burpees
1,000 Meter Row

Recall that a meter row is a pace setter, especially in the long setting. We aren't going to stop on a row. But we very well may on the HSC and Burpees. The goal here is to minimize the amount of time not working - to achieve that, we need to pace the row and allow ourselves to recover in the final hundred meters.

Weight wise, if you absolutely had to, you could get that first round straight. Strategy will likely have you break it up into two sets, but you could hold on if you had to. Practice the burpee step-up into a hop over the barbell. Remember - no wasted steps.


Open Masters

1) Weightlifting - Running Clock...

On the 0:00... 2 Pausing Split Jerks + Split Jerk
5 Sets - On the 2:00, climbing.

On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch - middle of the foot towards the heel. On the third and final repetiton in the complex, no pause.

On the 10:00 - 2 Front Squats (from the rack)
7 Sets - On the 1:00, climbing.

Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean

5 Sets - On the 1:00, climbing.

Focus on speed beneath the bar and the catch position, not on just the hang squat, but the power clean. Keep the feet beneath the body and find a strong "shallow squat" receiving position.


2) Conditioning

"Eye Candy"
3 Rounds:
12 Hang Squat Cleans (135/95)
21 Barbell Facing Burpees
1,000 Meter Row

Recall that a meter row is a pace setter, especially in the long setting. We aren't going to stop on a row. But we very well may on the HSC and Burpees. The goal here is to minimize the amount of time not working - to achieve that, we need to pace the row and allow ourselves to recover in the final hundred meters.

Weight wise, if you absolutely had to, you could get that first round straight. Strategy will likely have you break it up into two sets, but you could hold on if you had to. Practice the burpee step-up into a hop over the barbell. Remember - no wasted steps.

Click for Ages 55-59

Qualifier Masters

1) Weightlifting - Running Clock...

On the 0:00... 2 Pausing Split Jerks + Split Jerk
5 Sets - On the 2:00, climbing.

On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch - middle of the foot towards the heel. On the third and final repetiton in the complex, no pause.

On the 10:00 - 2 Front Squats (from the rack)
7 Sets - On the 1:00, climbing.

Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean

5 Sets - On the 1:00, climbing.

Focus on speed beneath the bar and the catch position, not on just the hang squat, but the power clean. Keep the feet beneath the body and find a strong "shallow squat" receiving position.


2) Conditioning

"Eye Candy"
3 Rounds:
12 Hang Squat Cleans (135/95)
21 Barbell Facing Burpees
1,000 Meter Row

Recall that a meter row is a pace setter, especially in the long setting. We aren't going to stop on a row. But we very well may on the HSC and Burpees. The goal here is to minimize the amount of time not working - to achieve that, we need to pace the row and allow ourselves to recover in the final hundred meters.

Weight wise, if you absolutely had to, you could get that first round straight. Strategy will likely have you break it up into two sets, but you could hold on if you had to. Practice the burpee step-up into a hop over the barbell. Remember - no wasted steps.


Open Masters

1) Weightlifting - Running Clock...

On the 0:00... 2 Pausing Split Jerks + Split Jerk
5 Sets - On the 2:00, climbing.

On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch - middle of the foot towards the heel. On the third and final repetiton in the complex, no pause.

On the 10:00 - 2 Front Squats (from the rack)
7 Sets - On the 1:00, climbing.

Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean

5 Sets - On the 1:00, climbing.

Focus on speed beneath the bar and the catch position, not on just the hang squat, but the power clean. Keep the feet beneath the body and find a strong "shallow squat" receiving position.


2) Conditioning

"Eye Candy"
3 Rounds:
12 Hang Squat Cleans (115/80)
21 Barbell Facing Burpees
1,000 Meter Row

Recall that a meter row is a pace setter, especially in the long setting. We aren't going to stop on a row. But we very well may on the HSC and Burpees. The goal here is to minimize the amount of time not working - to achieve that, we need to pace the row and allow ourselves to recover in the final hundred meters.

Weight wise, if you absolutely had to, you could get that first round straight. Strategy will likely have you break it up into two sets, but you could hold on if you had to. Practice the burpee step-up into a hop over the barbell. Remember - no wasted steps.

Click for Ages 60+

Qualifier Masters

1) Weightlifting - Running Clock...

On the 0:00... 2 Pausing Split Jerks + Split Jerk
5 Sets - On the 2:00, climbing.

On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch - middle of the foot towards the heel. On the third and final repetiton in the complex, no pause.

On the 10:00 - 2 Front Squats (from the rack)
7 Sets - On the 1:00, climbing.

Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean

5 Sets - On the 1:00, climbing.

Focus on speed beneath the bar and the catch position, not on just the hang squat, but the power clean. Keep the feet beneath the body and find a strong "shallow squat" receiving position.


2) Conditioning

"Eye Candy"
3 Rounds:
12 Hang Squat Cleans (115/80)
21 Barbell Facing Burpees
1,000 Meter Row

Recall that a meter row is a pace setter, especially in the long setting. We aren't going to stop on a row. But we very well may on the HSC and Burpees. The goal here is to minimize the amount of time not working - to achieve that, we need to pace the row and allow ourselves to recover in the final hundred meters.

Weight wise, if you absolutely had to, you could get that first round straight. Strategy will likely have you break it up into two sets, but you could hold on if you had to. Practice the burpee step-up into a hop over the barbell. Remember - no wasted steps.


Open Masters

1) Weightlifting - Running Clock...

On the 0:00... 2 Pausing Split Jerks + Split Jerk
5 Sets - On the 2:00, climbing.

On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel arch - middle of the foot towards the heel. On the third and final repetiton in the complex, no pause.

On the 10:00 - 2 Front Squats (from the rack)
7 Sets - On the 1:00, climbing.

Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean

5 Sets - On the 1:00, climbing.

Focus on speed beneath the bar and the catch position, not on just the hang squat, but the power clean. Keep the feet beneath the body and find a strong "shallow squat" receiving position.


2) Conditioning

"Eye Candy"
3 Rounds:
12 Hang Squat Cleans (95/65)
21 Barbell Facing Burpees
1,000 Meter Row

Recall that a meter row is a pace setter, especially in the long setting. We aren't going to stop on a row. But we very well may on the HSC and Burpees. The goal here is to minimize the amount of time not working - to achieve that, we need to pace the row and allow ourselves to recover in the final hundred meters.

Weight wise, if you absolutely had to, you could get that first round straight. Strategy will likely have you break it up into two sets, but you could hold on if you had to. Practice the burpee step-up into a hop over the barbell. Remember - no wasted steps.