Friday · 08.26.16

Masters' Mindset

Game Day Friday's.
Single conditioning piece today. Skills to finish.

Mobility

Tricep Mash - 1:00 each arm
Place a barbell into a squat rack, about chest level. With a single arm on top of the center of the barbell (use the smooth portion), work your way from shoulder down to elbow, mashing the tricep. Mobilize on a "hot spot" by bending and extending the elbow while mashing.

Pectoral Minor Mash - 1:00 each side
Place a lacrosse ball where your shoulder meets your pec. With the arm behind your back to open the area further, lean into a wall gently supporting the ball while you seek out hot spots. This area is expected to be sore after the burpees from "Fortitude".

Banded Shoulder Distraction - 1:00 each side

Banded Hamstring Stretch - 1:00 each side

Couch Stretch - 1:00 each side

Activation
20 Seconds Single Unders
5 Strict Pull-Ups, 10 Sit-Ups, 15 Air Squats
20 Seconds Faster Single Unders
5 Strict Pull-Ups, 10 Sit-Ups, 15 Air Squats
20 Double-Unders
5 Strict Pull-Ups, 10 Sit-Ups, 15 Air Squats

Followed by a single round of:
5 Spiderman's each side
5 Walkouts*

*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

2017 Qualifier Athletes

1) Conditioning

"Mexican Jumping Bean"
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx - 155/105

Stimulus today is to choose a weight that you could do for 10 repetitions unbroken if you had to. With that said however, strategy wise, 5-5 may be the better option for many of us.

On the squat cleans, consistency on the barbell should be the thought process. No repetition scheme is wrong here, but we want to avoid coming out super hot and then slowing towards the finish.

The 8's and the 6's will be the most challenging sets on the barbell. With that in mind, the set of 10 to open the workout is in a sense a buy-in to get there. They by no means need to be straight in the actual workout, and a short break in the middle to preserve your ability to cycle the cleans in the later sets is a smart move to make.

On the double-unders, give yourself a small "tactical pause" to regroup before each set. Recompose, take a deep breath to relax, and strive for big sets. Practice placing the rope down after each set so that it's not a tangled mess when you re-approach.


2) Handstand Pushups

7 Sets:
1 Deadstop Handstand Pushup
3 Strict Handstand Pushups
5 Kipping Handstand Pushups

The goal is to complete the entire set without coming off the wall. Rest as needed inbetween sets. On the Deadstop HSPU, come to a pause at the bottom of the handstand pushup, with the head on the ground.


3) Mid-Line

3 Sets:
15 Romanian Deadlifts
:30s GHD Hold
15 Slow Banded Pull Aparts

Athlete's choice in weight for the Romanian Deadlifts. On the GHD Hold, strive the entire body to be parralel to the floor. Modify by closing the angle as needed. On the banded pull-aparts, hold a band in front of the body and starting with hands at shoulder width, pull straight out to the sides until you effectively make a "T" with your
body. Challenge yourself with the band tension, and do these slow and controlled.

2017 Open Athletes

1) Conditioning

"Mexican Jumping Bean"
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx - 135/95

Stimulus today is to choose a weight that you could do for 10 repetitions unbroken if you had to. With that said however, strategy wise, 5-5 may be the better option for many of us.

On the squat cleans, consistency on the barbell should be the thought process. No repetition scheme is wrong here, but we want to avoid coming out super hot and then slowing towards the finish.

The 8's and the 6's will be the most challenging sets on the barbell. With that in mind, the set of 10 to open the workout is in a sense a buy-in to get there. They by no means need to be straight in the actual workout, and a short break in the middle to preserve your ability to cycle the cleans in the later sets is a smart move to make.

On the double-unders, give yourself a small "tactical pause" to regroup before each set. Recompose, take a deep breath to relax, and strive for big sets. Practice placing the rope down after each set so that it's not a tangled mess when you re-approach.


2) Handstand Pushups

AMRAP 7:
1 Strict HSPU + 3 Kipping HSPU

In order for the set the count, the entire set must be straight.


3) Mid-Line

3 Sets:
15 Romanian Deadlifts
:30s GHD Hold
15 Slow Banded Pull Aparts

Athlete's choice in weight for the Romanian Deadlifts. On the GHD Hold, strive the entire body to be parralel to the floor. Modify by closing the angle as needed. On the banded pull-aparts, hold a band in front of the body and starting with hands at shoulder width, pull straight out to the sides until you effectively make a "T" with your
body. Challenge yourself with the band tension, and do these slow and controlled.

Click for Ages 50-54

2017 Qualifier Athletes

1) Conditioning

"Mexican Jumping Bean"
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx - 135/95

Stimulus today is to choose a weight that you could do for 10 repetitions unbroken if you had to. With that said however, strategy wise, 5-5 may be the better option for many of us.

On the squat cleans, consistency on the barbell should be the thought process. No repetition scheme is wrong here, but we want to avoid coming out super hot and then slowing towards the finish.

The 8's and the 6's will be the most challenging sets on the barbell. With that in mind, the set of 10 to open the workout is in a sense a buy-in to get there. They by no means need to be straight in the actual workout, and a short break in the middle to preserve your ability to cycle the cleans in the later sets is a smart move to make.

On the double-unders, give yourself a small "tactical pause" to regroup before each set. Recompose, take a deep breath to relax, and strive for big sets. Practice placing the rope down after each set so that it's not a tangled mess when you re-approach.


2) Handstand Pushups

5 Sets:
1 Deadstop Handstand Pushup
3 Strict Handstand Pushups
5 Kipping Handstand Pushups

The goal is to complete the entire set without coming off the wall. Rest as needed inbetween sets. On the Deadstop HSPU, come to a pause at the bottom of the handstand pushup, with the head on the ground.


3) Mid-Line

3 Sets:
15 Romanian Deadlifts
:30s GHD Hold
15 Slow Banded Pull Aparts

Athlete's choice in weight for the Romanian Deadlifts. On the GHD Hold, strive the entire body to be parralel to the floor. Modify by closing the angle as needed. On the banded pull-aparts, hold a band in front of the body and starting with hands at shoulder width, pull straight out to the sides until you effectively make a "T" with your
body. Challenge yourself with the band tension, and do these slow and controlled.

2017 Open Athletes

1) Conditioning

"Mexican Jumping Bean"
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx - 135/95

Stimulus today is to choose a weight that you could do for 10 repetitions unbroken if you had to. With that said however, strategy wise, 5-5 may be the better option for many of us.

On the squat cleans, consistency on the barbell should be the thought process. No repetition scheme is wrong here, but we want to avoid coming out super hot and then slowing towards the finish.

The 8's and the 6's will be the most challenging sets on the barbell. With that in mind, the set of 10 to open the workout is in a sense a buy-in to get there. They by no means need to be straight in the actual workout, and a short break in the middle to preserve your ability to cycle the cleans in the later sets is a smart move to make.

On the double-unders, give yourself a small "tactical pause" to regroup before each set. Recompose, take a deep breath to relax, and strive for big sets. Practice placing the rope down after each set so that it's not a tangled mess when you re-approach.


2) Handstand Pushups

AMRAP 7:
1 Strict HSPU + 3 Kipping HSPU

In order for the set the count, the entire set must be straight.


3) Mid-Line

3 Sets:
15 Romanian Deadlifts
:30s GHD Hold
15 Slow Banded Pull Aparts

Athlete's choice in weight for the Romanian Deadlifts. On the GHD Hold, strive the entire body to be parralel to the floor. Modify by closing the angle as needed. On the banded pull-aparts, hold a band in front of the body and starting with hands at shoulder width, pull straight out to the sides until you effectively make a "T" with your
body. Challenge yourself with the band tension, and do these slow and controlled.

Click for Ages 55-59

2017 Qualifier Athletes

1) Conditioning

"Mexican Jumping Bean"
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx - 135/95

Stimulus today is to choose a weight that you could do for 10 repetitions unbroken if you had to. With that said however, strategy wise, 5-5 may be the better option for many of us.

On the squat cleans, consistency on the barbell should be the thought process. No repetition scheme is wrong here, but we want to avoid coming out super hot and then slowing towards the finish.

The 8's and the 6's will be the most challenging sets on the barbell. With that in mind, the set of 10 to open the workout is in a sense a buy-in to get there. They by no means need to be straight in the actual workout, and a short break in the middle to preserve your ability to cycle the cleans in the later sets is a smart move to make.

On the double-unders, give yourself a small "tactical pause" to regroup before each set. Recompose, take a deep breath to relax, and strive for big sets. Practice placing the rope down after each set so that it's not a tangled mess when you re-approach.


2) Handstand Pushups

5 Sets:
1 Deadstop Handstand Pushup
2 Strict Handstand Pushups
3 Kipping Handstand Pushups

The goal is to complete the entire set without coming off the wall. Rest as needed inbetween sets. On the Deadstop HSPU, come to a pause at the bottom of the handstand pushup, with the head on the ground.


3) Mid-Line

3 Sets:
15 Romanian Deadlifts
:30s GHD Hold
15 Slow Banded Pull Aparts

Athlete's choice in weight for the Romanian Deadlifts. On the GHD Hold, strive the entire body to be parralel to the floor. Modify by closing the angle as needed. On the banded pull-aparts, hold a band in front of the body and starting with hands at shoulder width, pull straight out to the sides until you effectively make a "T" with your
body. Challenge yourself with the band tension, and do these slow and controlled.

2017 Open Athletes

1) Conditioning

"Mexican Jumping Bean"
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx - 115/80

Stimulus today is to choose a weight that you could do for 10 repetitions unbroken if you had to. With that said however, strategy wise, 5-5 may be the better option for many of us.

On the squat cleans, consistency on the barbell should be the thought process. No repetition scheme is wrong here, but we want to avoid coming out super hot and then slowing towards the finish.

The 8's and the 6's will be the most challenging sets on the barbell. With that in mind, the set of 10 to open the workout is in a sense a buy-in to get there. They by no means need to be straight in the actual workout, and a short break in the middle to preserve your ability to cycle the cleans in the later sets is a smart move to make.

On the double-unders, give yourself a small "tactical pause" to regroup before each set. Recompose, take a deep breath to relax, and strive for big sets. Practice placing the rope down after each set so that it's not a tangled mess when you re-approach.


2) Handstand Pushups

AMRAP 7:
1 Strict HSPU + 2 Kipping HSPU

In order for the set the count, the entire set must be straight.


3) Mid-Line

3 Sets:
15 Romanian Deadlifts
:30s GHD Hold
15 Slow Banded Pull Aparts

Athlete's choice in weight for the Romanian Deadlifts. On the GHD Hold, strive the entire body to be parralel to the floor. Modify by closing the angle as needed. On the banded pull-aparts, hold a band in front of the body and starting with hands at shoulder width, pull straight out to the sides until you effectively make a "T" with your
body. Challenge yourself with the band tension, and do these slow and controlled.

Click for Ages 60+

2017 Qualifier Athletes

1) Conditioning

"Mexican Jumping Bean"
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx - 115/80

Stimulus today is to choose a weight that you could do for 10 repetitions unbroken if you had to. With that said however, strategy wise, 5-5 may be the better option for many of us.

On the squat cleans, consistency on the barbell should be the thought process. No repetition scheme is wrong here, but we want to avoid coming out super hot and then slowing towards the finish.

The 8's and the 6's will be the most challenging sets on the barbell. With that in mind, the set of 10 to open the workout is in a sense a buy-in to get there. They by no means need to be straight in the actual workout, and a short break in the middle to preserve your ability to cycle the cleans in the later sets is a smart move to make.

On the double-unders, give yourself a small "tactical pause" to regroup before each set. Recompose, take a deep breath to relax, and strive for big sets. Practice placing the rope down after each set so that it's not a tangled mess when you re-approach.


2) Handstand Pushups

5 Sets:
1 Strict HSPU
3 Kipping Handstand Pushups

The goal is to complete the entire set without coming off the wall. Rest as needed inbetween sets. On the Deadstop HSPU, come to a pause at the bottom of the handstand pushup, with the head on the ground.


3) Mid-Line

3 Sets:
15 Romanian Deadlifts
:30s GHD Hold
15 Slow Banded Pull Aparts

Athlete's choice in weight for the Romanian Deadlifts. On the GHD Hold, strive the entire body to be parralel to the floor. Modify by closing the angle as needed. On the banded pull-aparts, hold a band in front of the body and starting with hands at shoulder width, pull straight out to the sides until you effectively make a "T" with your
body. Challenge yourself with the band tension, and do these slow and controlled.

2017 Open Athletes

1) Conditioning

"Mexican Jumping Bean"
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
Rx - 95/65

Stimulus today is to choose a weight that you could do for 10 repetitions unbroken if you had to. With that said however, strategy wise, 5-5 may be the better option for many of us.

On the squat cleans, consistency on the barbell should be the thought process. No repetition scheme is wrong here, but we want to avoid coming out super hot and then slowing towards the finish.

The 8's and the 6's will be the most challenging sets on the barbell. With that in mind, the set of 10 to open the workout is in a sense a buy-in to get there. They by no means need to be straight in the actual workout, and a short break in the middle to preserve your ability to cycle the cleans in the later sets is a smart move to make.

On the double-unders, give yourself a small "tactical pause" to regroup before each set. Recompose, take a deep breath to relax, and strive for big sets. Practice placing the rope down after each set so that it's not a tangled mess when you re-approach.


2) Handstand Pushups

AMRAP 7:
1 Strict HSPU + 2 Kipping HSPU

In order for the set the count, the entire set must be straight.


3) Mid-Line

3 Sets:
15 Romanian Deadlifts
:30s GHD Hold
15 Slow Banded Pull Aparts

Athlete's choice in weight for the Romanian Deadlifts. On the GHD Hold, strive the entire body to be parralel to the floor. Modify by closing the angle as needed. On the banded pull-aparts, hold a band in front of the body and starting with hands at shoulder width, pull straight out to the sides until you effectively make a "T" with your
body. Challenge yourself with the band tension, and do these slow and controlled.