Saturday · 08.20.16

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.

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 Abmat Sit-Ups
10 Supermans
20 Double-Unders

Directly into...
2 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Front Squats (empty BB)

Into...
1 Round:
With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squat

Finish with a 200 Meter Jog

 

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

2017 Qualifier Masters

1) Weightlifting

With a running clock...

Minutes 0:00-5:00: Build to a Heavy Set of 2 Power Cleans + 1 Split Jerk

Minutes 5:00-10:00: Build to a Heavy Set of 2 Hang Squat Cleans + 1 Split Jerk

Minutes 10:00-15:00: Build to a Heavy Single - Clean and Jerk

Minutes 15:00-20:00: Build to a Heavy Single - Front Squat

Minute 20:00 - For Time: 25 CTB PU, 25 TTB, 25 CTB PU

On the 40:00, begin Part 2.


2) Conditioning

30 Power Snatches (75/55)
600 Meter Hill Run
60 Thrusters (75/55)
600 Meter Hill Run
30 Power Snatches (75/55)

If a hill is not accessible for this workout, substitute in an 800 meter run. The intent for the weight is to find a load that you could do 30 Power Snatches straight with, but you may break up into two sets (20-10, 15-15) in order to preserve effort.

Move well on the thrusters. Focus not on a fast pace, but a controlled, measured pace which will prevent wasted effort in bad movement. It's not about the first 30 thrusters, it's the second 30.

On the runs, this is a workout to be aggressive on the pace. There are workouts where pacing the runs is a must, and there are workouts where we want to push the pace. On the first run, hold back slightly in the final 100 meters to allow a smooth and quick transition into a large set of thrusters. On the second run, aim to push the pace knowing that you have 1-3 sets of snatches remaining.


2017 Open Masters

1) Weightlifting

With a running clock...

Minutes 0:00-5:00: Build to a Heavy Set of 2 Power Cleans + 1 Split Jerk

Minutes 5:00-10:00: Build to a Heavy Set of 2 Hang Squat Cleans + 1 Split Jerk

Minutes 10:00-15:00: Build to a Heavy Single - Clean and Jerk

Minutes 15:00-20:00: Build to a Heavy Single - Front Squat

On the 40:00, begin Part 2.


2) Conditioning

30 Power Snatches (75/55)
600 Meter Hill Run
60 Thrusters (75/55)
600 Meter Hill Run
30 Power Snatches (75/55)

If a hill is not accessible for this workout, substitute in an 800 meter run. The intent for the weight is to find a load that you could do 30 Power Snatches straight with, but you may break up into two sets (20-10, 15-15) in order to preserve effort.

Move well on the thrusters. Focus not on a fast pace, but a controlled, measured pace which will prevent wasted effort in bad movement. It's not about the first 30 thrusters, it's the second 30.

On the runs, this is a workout to be aggressive on the pace. There are workouts where pacing the runs is a must, and there are workouts where we want to push the pace. On the first run, hold back slightly in the final 100 meters to allow a smooth and quick transition into a large set of thrusters. On the second run, aim to push the pace knowing that you have 1-3 sets of snatches remaining.

Click for Ages 55-59

2017 Qualifier Masters

1) Weightlifting

With a running clock...

Minutes 0:00-5:00: Build to a Heavy Set of 2 Power Cleans + 1 Split Jerk

Minutes 5:00-10:00: Build to a Heavy Set of 2 Hang Squat Cleans + 1 Split Jerk

Minutes 10:00-15:00: Build to a Heavy Single - Clean and Jerk

Minutes 15:00-20:00: Build to a Heavy Single - Front Squat

Minute 20:00 - For Time: 15 CTB PU, 25 TTB, 15 CTB PU

On the 40:00, begin Part 2.


2) Conditioning

30 Power Snatches (75/55)
600 Meter Hill Run
60 Thrusters (75/55)
600 Meter Hill Run
30 Power Snatches (75/55)

If a hill is not accessible for this workout, substitute in an 800 meter run. The intent for the weight is to find a load that you could do 30 Power Snatches straight with, but you may break up into two sets (20-10, 15-15) in order to preserve effort.

Move well on the thrusters. Focus not on a fast pace, but a controlled, measured pace which will prevent wasted effort in bad movement. It's not about the first 30 thrusters, it's the second 30.

On the runs, this is a workout to be aggressive on the pace. There are workouts where pacing the runs is a must, and there are workouts where we want to push the pace. On the first run, hold back slightly in the final 100 meters to allow a smooth and quick transition into a large set of thrusters. On the second run, aim to push the pace knowing that you have 1-3 sets of snatches remaining.


2017 Open Masters

1) Weightlifting

With a running clock...

Minutes 0:00-5:00: Build to a Heavy Set of 2 Power Cleans + 1 Split Jerk

Minutes 5:00-10:00: Build to a Heavy Set of 2 Hang Squat Cleans + 1 Split Jerk

Minutes 10:00-15:00: Build to a Heavy Single - Clean and Jerk

Minutes 15:00-20:00: Build to a Heavy Single - Front Squat

On the 40:00, begin Part 2.


2) Conditioning

30 Power Snatches (65/45)
600 Meter Hill Run
60 Thrusters (65/45)
600 Meter Hill Run
30 Power Snatches (65/45)

If a hill is not accessible for this workout, substitute in an 800 meter run. The intent for the weight is to find a load that you could do 30 Power Snatches straight with, but you may break up into two sets (20-10, 15-15) in order to preserve effort.

Move well on the thrusters. Focus not on a fast pace, but a controlled, measured pace which will prevent wasted effort in bad movement. It's not about the first 30 thrusters, it's the second 30.

On the runs, this is a workout to be aggressive on the pace. There are workouts where pacing the runs is a must, and there are workouts where we want to push the pace. On the first run, hold back slightly in the final 100 meters to allow a smooth and quick transition into a large set of thrusters. On the second run, aim to push the pace knowing that you have 1-3 sets of snatches remaining.

Click for Ages 60+

2017 Qualifier Masters

1) Weightlifting

With a running clock...

Minutes 0:00-5:00: Build to a Heavy Set of 2 Power Cleans + 1 Split Jerk

Minutes 5:00-10:00: Build to a Heavy Set of 2 Hang Squat Cleans + 1 Split Jerk

Minutes 10:00-15:00: Build to a Heavy Single - Clean and Jerk

Minutes 15:00-20:00: Build to a Heavy Single - Front Squat

Minute 20:00 - For Time: 15 PU, 30 TTB, 15 PU

On the 40:00, begin Part 2.


2) Conditioning

30 Power Snatches (65/45)
600 Meter Hill Run
60 Thrusters (65/45)
600 Meter Hill Run
30 Power Snatches (65/45)

If a hill is not accessible for this workout, substitute in an 800 meter run. The intent for the weight is to find a load that you could do 30 Power Snatches straight with, but you may break up into two sets (20-10, 15-15) in order to preserve effort.

Move well on the thrusters. Focus not on a fast pace, but a controlled, measured pace which will prevent wasted effort in bad movement. It's not about the first 30 thrusters, it's the second 30.

On the runs, this is a workout to be aggressive on the pace. There are workouts where pacing the runs is a must, and there are workouts where we want to push the pace. On the first run, hold back slightly in the final 100 meters to allow a smooth and quick transition into a large set of thrusters. On the second run, aim to push the pace knowing that you have 1-3 sets of snatches remaining.


2017 Open Masters

1) Weightlifting

With a running clock...

Minutes 0:00-5:00: Build to a Heavy Set of 2 Power Cleans + 1 Split Jerk

Minutes 5:00-10:00: Build to a Heavy Set of 2 Hang Squat Cleans + 1 Split Jerk

Minutes 10:00-15:00: Build to a Heavy Single - Clean and Jerk

Minutes 15:00-20:00: Build to a Heavy Single - Front Squat

On the 40:00, begin Part 2.


2) Conditioning

30 Power Snatches (65/45)
600 Meter Hill Run
60 Thrusters (65/45)
600 Meter Hill Run
30 Power Snatches (65/45)

If a hill is not accessible for this workout, substitute in an 800 meter run. The intent for the weight is to find a load that you could do 30 Power Snatches straight with, but you may break up into two sets (20-10, 15-15) in order to preserve effort.

Move well on the thrusters. Focus not on a fast pace, but a controlled, measured pace which will prevent wasted effort in bad movement. It's not about the first 30 thrusters, it's the second 30.

On the runs, this is a workout to be aggressive on the pace. There are workouts where pacing the runs is a must, and there are workouts where we want to push the pace. On the first run, hold back slightly in the final 100 meters to allow a smooth and quick transition into a large set of thrusters. On the second run, aim to push the pace knowing that you have 1-3 sets of snatches remaining.