Friday · 08.19.16

A photo posted by Ben Bergeron (@benbergeron) on

MASTERS' MINDSET

Team.
Couple of quick notes to pass.
On September 1st, we will be launching a new website. Mobile compatability, leaderboards, and more will be available. To say the least, I am very excited.
In conjunction, on September 1st, we will be launching into our next micro-cycle of olympic lifting and squatting. This will take us to the end of October, and doubling back to our Programming Philosophy, we will then turn to a focus of building stamina strength.
More to follow.

Game Day Friday's.

We do have a conditioning piece following "Diane" today, but the focus of effort today is to find where we currently stand in this classical couplet.

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.


Banded Hamstring Stretch - 90s each side
 

Primer
3 Rounds:
200 Meter Slow Row
5 Walkouts
5 Stiff Legged Deadlifts (Empty Barbell)
5 Pushups

2 Rounds, resting 45s-60s between:
5 Deadlifts (light load on the bar)
3 HSPU

Focus is on transitions and not only dialing in an efficient kip on the wall, but an efficient kick-up to the wall.

Click for ages 40-44, 45-49, 50-54, 55-59

2017 Qualifier and Open Athletes

1) Conditioning

"Diane"
21 - 15 - 9:
Deadlifts (225/155)
Handstand Pushups

Let's see where we are at. Be smart with the HSPU. Breaking up early into controlled, managable sets will set you up for success. The second half of the 15 HSPU's and the 9 HSPU's become the separating factor in this workout - be able to push to the end as opposed to crawling to the end.

The deadlift bar should be something we can go 21 straight with, touch and go, without a quesiton in our mind. The only time we can break up the barbell is the second set of 15's - 10 and 5, 8 and 7... but only one break. 9's should be straight. If this weight is too heavy for us to accomplish that, it is best for us to reduce the weight to preserve the stimulus. It should be a handstand pushup workout.


2) Row Conditioning

Row 1,000m, rest 30 seconds, Row 250m
Rest 90 seconds
Row 750m, rest 30 seconds, Row 250m
Rest 90 seconds
Row 500m, rest 30 seconds, Row 250m

The pace for the first portion of each set (1K, 750m, 500m), complete at your most recent 2K pace.

The pace for the 250m's to finish each set should be 5 seconds faster than your 2K pace.

Click for ages 60+

2017 Qualifier and Open Athletes

1) Conditioning

"Diane"
21 - 15 - 9:
Deadlifts (185/135)
Handstand Pushups

Let's see where we are at. Be smart with the HSPU. Breaking up early into controlled, managable sets will set you up for success. The second half of the 15 HSPU's and the 9 HSPU's become the separating factor in this workout - be able to push to the end as opposed to crawling to the end.

If we do not have over 10 HSPU straight, scale volume to 15-10-5.

The deadlift bar should be something we can go 21 straight with, touch and go, without a quesiton in our mind. The only time we can break up the barbell is the second set of 15's - 10 and 5, 8 and 7... but only one break. 9's should be straight. If this weight is too heavy for us to accomplish that, it is best for us to reduce the weight to preserve the stimulus. It should be a handstand pushup workout.


2) Row Conditioning

Row 1,000m, rest 30 seconds, Row 250m
Rest 90 seconds
Row 750m, rest 30 seconds, Row 250m
Rest 90 seconds
Row 500m, rest 30 seconds, Row 250m

The pace for the first portion of each set (1K, 750m, 500m), complete at your most recent 2K pace.

The pace for the 250m's to finish each set should be 5 seconds faster than your 2K pace.