Tuesday · 08.16.16

Masters' Mindset

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Conditioning Tuesdays. Let's build the engine.
 

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
Tempo Row
3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.
fter each round, complete (not for time)
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, 50-54

Qualifier + Open Masters

1) Pausing Clean Pulls

7 x 2 @ 115%

Based off your best clean. Pause for a full 1 second just below the knee, and then finish the repetition with building speed through the middle and an explosive shrug at the top. Arms stay long and extended.


2) Conditioning

"Pirate's Booty"
EMOM x 21
Minute 1 - 15/12 Calorie Row
Minute 2 - 15 Box Jump Overs (24"/20")
Minute 3 - 15 Medball Squat Cleans (20/14)

This sequence is repeated 7 times for a total of the 21 minutes.


3) Midline

3 x 21 GHD Sit-Ups, resting 1:00 between sets.

Click for Ages 55-59

Qualifier + Open Masters

1) Pausing Clean Pulls

7 x 2 @ 115%

Based off your best clean. Pause for a full 1 second just below the knee, and then finish the repetition with building speed through the middle and an explosive shrug at the top. Arms stay long and extended.


2) Conditioning

"Pirate's Booty"
EMOM x 21
Minute 1 - 15/12 Calorie Row
Minute 2 - 15 Box Jump Overs (24"/20")
Minute 3 - 15 Medball Squat Cleans (20/14)

This sequence is repeated 7 times for a total of the 21 minutes.


3) Midline

3 x 21 GHD Sit-Ups, resting 1:00 between sets.

Click for Ages 60+

Qualifier + Open Masters

1) Pausing Clean Pulls

7 x 2 @ 115%

Based off your best clean. Pause for a full 1 second just below the knee, and then finish the repetition with building speed through the middle and an explosive shrug at the top. Arms stay long and extended.


2) Conditioning

"Pirate's Booty"
EMOM x 21
Minute 1 - 15/12 Calorie Row
Minute 2 - 15 Box Jump Overs (20")
Minute 3 - 10 Medball Squat Cleans (20/10)

This sequence is repeated 7 times for a total of the 21 minutes.


3) Midline

3 x 21 GHD Sit-Ups, resting 1:00 between sets.