Monday · 08.15.16

Masters' MIndset

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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.

Front Rack Stretch
Lay on stomach with elbows out in front of you, bent at 90 degrees. Elbows as far away from your body as you can, and as tight together as you can. Hold for 90 seconds.

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

2 Rounds:
og 100 Meters, 5 Muscle Snatches
Jog 100 Meters, 5 Muscle Cleans + 5 Push Presses

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

Qualifier + Open Masters

1) Weightlifting

From the 0:00 - 8:00 - Build to a Heavy 4 Rep Overhead Squat

From the 8:00 - 16:00 - Build to a Heavy 2 Rep Snatch Balance

From the 16:00 - 20:00 - Build to a heavy High Hang Squat Snatch

From the 20:00 - 24:00 - Buiold to a heavy Squat Snatch (floor)

On the High Hang Snatch... verticle torso, bar in pockets. No forard inclinaton of the torso - just a verticle extension. With only 4 minutes here, the intent is not to build very heavy. Instead, it's to focus on the speed of your pull beneath the bar. You won't get a lot of power into the lift, so we need to be fast. This will translate to the final four minutes when you do have that power from the full pull off the ground.


2) "Death by Ring Muscle-Ups"

With a running clock:
1 Ring Muscle-Up on the first minute.
2 Ring Muscle-Ups on the second minute.
3 Ring Muscle-Ups on the third minute.

Continue as far as possible. The sets do not need to be straight. You are allowed to break them up as you see fit inside the minute.

If we do not have ring muscle-ups, complete this with CTB Pull-Ups that start at 2 and climb by 2 reps each minute (2, 4, 6, 8, 10).


3) Conditioning

"Tiger Blood"
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Choose a weight that allows for an unbroken set without doubt in the first round.

This is a classic benchmark of ours. On the CJ's, aim for an unbroken set the first round. On the second and third, the sets do not need to be unbroken - but we do need to run to bar. Do not hesistate and wait to start the first repetition in an aim to get a larger set. Just start.

On the running, hold back on the first round. The second and third runs are where the workout is won or lost. Aim to hold what you would for a 1.5 mile race.

Click for 55-59

Qualifier + Open Masters

1) Weightlifting

From the 0:00 - 8:00 - Build to a Heavy 4 Rep Overhead Squat

From the 8:00 - 16:00 - Build to a Heavy 2 Rep Snatch Balance

From the 16:00 - 20:00 - Build to a heavy High Hang Squat Snatch

From the 20:00 - 24:00 - Buiold to a heavy Squat Snatch (floor)

On the High Hang Snatch... verticle torso, bar in pockets. No forard inclinaton of the torso - just a verticle extension. With only 4 minutes here, the intent is not to build very heavy. Instead, it's to focus on the speed of your pull beneath the bar. You won't get a lot of power into the lift, so we need to be fast. This will translate to the final four minutes when you do have that power from the full pull off the ground.


2) "Death by Ring Muscle-Ups"

With a running clock:
1 Ring Muscle-Up on the first minute.
2 Ring Muscle-Ups on the second minute.
3 Ring Muscle-Ups on the third minute.

Continue as far as possible. The sets do not need to be straight. You are allowed to break them up as you see fit inside the minute.

If we do not have ring muscle-ups, complete this with CTB(or chin) Pull-Ups that start at 2 and climb by 2 reps each minute (2, 4, 6, 8, 10).


3) Conditioning

"Tiger Blood"
3 Rounds:
10 Clean and Jerks (115/80)
400 Meter Run

Choose a weight that allows for an unbroken set without doubt in the first round.

This is a classic benchmark of ours. On the CJ's, aim for an unbroken set the first round. On the second and third, the sets do not need to be unbroken - but we do need to run to bar. Do not hesistate and wait to start the first repetition in an aim to get a larger set. Just start.

On the running, hold back on the first round. The second and third runs are where the workout is won or lost. Aim to hold what you would for a 1.5 mile race.

Click for 60+

Qualifier + Open Masters

1) Weightlifting

From the 0:00 - 8:00 - Build to a Heavy 4 Rep Overhead Squat

From the 8:00 - 16:00 - Build to a Heavy 2 Rep Snatch Balance

From the 16:00 - 20:00 - Build to a heavy High Hang Squat Snatch

From the 20:00 - 24:00 - Buiold to a heavy Squat Snatch (floor)

On the High Hang Snatch... verticle torso, bar in pockets. No forard inclinaton of the torso - just a verticle extension. With only 4 minutes here, the intent is not to build very heavy. Instead, it's to focus on the speed of your pull beneath the bar. You won't get a lot of power into the lift, so we need to be fast. This will translate to the final four minutes when you do have that power from the full pull off the ground.


2) "Death by CTB PU"

With a running clock:
1 CTB on the first minute.
2 CTB on the second minute.
3 CTB on the third minute.

Continue as far as possible. The sets do not need to be straight. You are allowed to break them up as you see fit inside the minute.

If we do not have CTB PU, complete this with Pull-Ups that start at 2 and climb by 2 reps each minute (2, 4, 6, 8, 10).


3) Conditioning

"Tiger Blood"
3 Rounds:
10 Clean and Jerks (95/65)
400 Meter Run

Choose a weight that allows for an unbroken set without doubt in the first round.

This is a classic benchmark of ours. On the CJ's, aim for an unbroken set the first round. On the second and third, the sets do not need to be unbroken - but we do need to run to bar. Do not hesistate and wait to start the first repetition in an aim to get a larger set. Just start.

On the running, hold back on the first round. The second and third runs are where the workout is won or lost. Aim to hold what you would for a 1.5 mile race.