Wednesday · 08.17.16

MASTERS' MINDSET

Building strength today - both in weightlifting and in gymnastics.
 

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

Quad mashing - 1:00 each side

Couch Stretch - 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-Ups
30 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 40-44, 45-49, 50-54

Qualifier Masters

1) Weightlifting

With a Running Clock...

Back Squat - 4x7 Repetitions "On The 3:00"... climb in weight.

Good Morning - 5x3 Repetitions "On the 2:00"... across in weight.

Push Press - 5x3 Repetitions "On the 2:00"... across in weight.


2) Gymnastics Conditioning

5 Rounds:
3 Strict Ring Dips
5 Deadstop Strict HSPU (pause on ground)
7 Strict Pull-Ups


3) Bike Conditioning

5:00 Moderate Bike
Directly into 5 Rounds of: 30s Fast, 30s Recovery
5:00 Moderate Bike


Open Masters

1) Weightlifting

With a Running Clock...

Back Squat - 4x7 Repetitions "On The 3:00"... climb in weight.

Good Morning - 5x3 Repetitions "On the 2:00"... across in weight.

Push Press - 5x3 Repetitions "On the 2:00"... across in weight.


2) Conditioning

2,000 Meter Row for Time
At the 1:00, stop and complete 1 Burpee.
At the 2:00, stop and complete 2 Burpees.
At the 3:00, stop and complete 3 Burpees.

There is a hard 11 minute time cap on this workout.

Click for 55-59

Qualifier Masters

1) Weightlifting

With a Running Clock...

Back Squat - 4x7 Repetitions "On The 3:00"... climb in weight.

Good Morning - 5x3 Repetitions "On the 2:00"... across in weight.

Push Press - 5x3 Repetitions "On the 2:00"... across in weight.


2) Gymnastics Conditioning

5 Rounds:
2 Strict Ring Dips
4 Deadstop Strict HSPU (pause on ground)
6 Strict Pull-Ups


3) Bike Conditioning

5:00 Moderate Bike
Directly into 5 Rounds of: 30s Fast, 30s Recovery
5:00 Moderate Bike


Open Masters

1) Weightlifting

With a Running Clock...

Back Squat - 4x7 Repetitions "On The 3:00"... climb in weight.

Good Morning - 5x3 Repetitions "On the 2:00"... across in weight.

Push Press - 5x3 Repetitions "On the 2:00"... across in weight.


2) Conditioning

2,000 Meter Row for Time
At the 1:00, stop and complete 1 Burpee.
At the 2:00, stop and complete 2 Burpees.
At the 3:00, stop and complete 3 Burpees.

There is a hard 11 minute time cap on this workout.

Click for 60+

Qualifier Masters

1) Weightlifting

With a Running Clock...

Back Squat - 4x7 Repetitions "On The 3:00"... climb in weight.

Good Morning - 5x3 Repetitions "On the 2:00"... across in weight.

Push Press - 5x3 Repetitions "On the 2:00"... across in weight.


2) Gymnastics Conditioning

10 Rounds:
3 Handstand Pushups
3 Strict Pull-Ups


3) Bike Conditioning

5:00 Moderate Bike
Directly into 5 Rounds of: 30s Fast, 30s Recovery
5:00 Moderate Bike


Open Masters

1) Weightlifting

With a Running Clock...

Back Squat - 4x7 Repetitions "On The 3:00"... climb in weight.

Good Morning - 5x3 Repetitions "On the 2:00"... across in weight.

Push Press - 5x3 Repetitions "On the 2:00"... across in weight.


2) Conditioning

2,000 Meter Row for Time
At the 1:00, stop and complete 1 Burpee.
At the 2:00, stop and complete 2 Burpees.
At the 3:00, stop and complete 3 Burpees.

There is a hard 11 minute time cap on this workout.