Tuesday · 08.23.16

Masters' Mindset

On September 1st, we will be launching a new website platform.
Mobile compatibility, daily age specific leaderboards, workout tracking and more.
We will also be introducing our Pre-Masters Division, for Ages 35-39.

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 as we draw closer to 2017.

This will be a full week of training.
Next week, (Monday the 29th), we will be conducting a deload week.


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.
After 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

2017 Qualifier Masters

1) Power Clean

On the Minute x 5 - 3 "Touch and Go" Power Cleans (building)
Rest 2:00
1 Attempt: 10-Rep Max "Touch and Go" Power Clean

Touch and go implies that the barbell is lowered to the ground under control by the athlete, and immediately is moved into the following repetition without a stop in motion.

Only take a single attempt at the 10-rep Power Clean. Resting in the front rack and the hang position is allowed.

At the 15:00, start Part 2:


2) Conditioning

With a Running Clock...

AMRAP 5:
15/10 Calorie Assault Bike, 10 Toes to Bar

Rest 5:00

AMRAP 5:
15/10 Calorie Assault Bike, 15 Kettlebell Swings (53/35)

Rest 5:00

AMRAP 5:
200 Meter Sled Drag (BW), Time remaining - Max Calorie Row


3) Bulletproofing

CrossOver Symmetry Recovery Protocol, or CFNE Bulletproof Shoulders


2017 Open Athletes

1) Power Clean

On the Minute x 5 - 3 "Touch and Go" Power Cleans (building)
Rest 2:00
1 Attempt: 10-Rep Max "Touch and Go" Power Clean

Touch and go implies that the barbell is lowered to the ground under control by the athlete, and immediately is moved into the following repetition without a stop in motion.

Only take a single attempt at the 10-rep Power Clean. Resting in the front rack and the hang position is allowed.

At the 15:00, start Part 2:


2) Conditioning

With a Running Clock...

AMRAP 5:
15/10 Calorie Assault Bike, 10 Toes to Bar

Rest 5:00

AMRAP 5:
15/10 Calorie Assault Bike, 15 Kettlebell Swings (53/35)


3) Bulletproofing

CrossOver Symmetry Recovery Protocol, or CFNE Bulletproof Shoulders

Click for Ages 55-59

2017 Qualifier Masters

1) Power Clean

On the Minute x 5 - 3 "Touch and Go" Power Cleans (building)
Rest 2:00
1 Attempt: 10-Rep Max "Touch and Go" Power Clean

Touch and go implies that the barbell is lowered to the ground under control by the athlete, and immediately is moved into the following repetition without a stop in motion.

Only take a single attempt at the 10-rep Power Clean. Resting in the front rack and the hang position is allowed.

At the 15:00, start Part 2:


2) Conditioning

With a Running Clock...

AMRAP 5:
15/10 Calorie Row, 10 Toes to Bar

Rest 5:00

AMRAP 5:
15/10 Calorie Bike, 15 Kettlebell Swings (53/35)

Rest 5:00

AMRAP 5:
200 Meter Sled Drag (BW), Time remaining - Max Calorie Row


3) Bulletproofing

CrossOver Symmetry Recovery Protocol, or CFNE Bulletproof Shoulders


2017 Open Athletes

1) Power Clean

On the Minute x 5 - 3 "Touch and Go" Power Cleans (building)
Rest 2:00
1 Attempt: 10-Rep Max "Touch and Go" Power Clean

Touch and go implies that the barbell is lowered to the ground under control by the athlete, and immediately is moved into the following repetition without a stop in motion.

Only take a single attempt at the 10-rep Power Clean. Resting in the front rack and the hang position is allowed.

At the 15:00, start Part 2:


2) Conditioning

With a Running Clock...

AMRAP 5:
15/10 Calorie Row, 10 Toes to Bar

Rest 5:00

AMRAP 5:
15/10 Calorie Bike, 15 Kettlebell Swings (53/35)


3) Bulletproofing

CrossOver Symmetry Recovery Protocol, or CFNE Bulletproof Shoulders

Click for Ages 60+

2017 Qualifier + Open Athletes

1) Power Clean

On the Minute x 5 - 3 "Touch and Go" Power Cleans (building)
Rest 2:00
1 Attempt: 10-Rep Max "Touch and Go" Power Clean

Touch and go implies that the barbell is lowered to the ground under control by the athlete, and immediately is moved into the following repetition without a stop in motion.

Only take a single attempt at the 10-rep Power Clean. Resting in the front rack and the hang position is allowed.

At the 15:00, start Part 2:


2) Conditioning

With a Running Clock...

AMRAP 5:
15/12 Calorie Row, 7 Toes to Bar

Directly into...

AMRAP 5:
15/12 Calorie Bike, 15 Kettlebell Swings (53/35)


3) Bulletproofing

CrossOver Symmetry Recovery Protocol, or CFNE Bulletproof Shoulders