Saturday · 08.27.16

Masters' Mindset

It's been a good week.
Next week we will be conducting a deload.

Thursday, September 1st - New Website. Some exciting news to follow on that.
Monday, September 5 - New Olympic + Squatting cycle.


Mobility

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) Front Rack Stretch (on your stomach, elbows out in front) - 2:00
2) Banded Shoulder Distraction - 1:00 each arm


Primer

3 Rounds:
Jog 100 Meters
5 Scap Retractions
7 Divebomber Pushups
9 Slow Stiff-Legged Deadlifts (dowel or empty BB)

Directly into with an empty barbell:
2 Rounds, resting 60s between:
3 Good Mornings
3 Elbow Rotations
3 Strict Presses
3 Snatch Grip Presses (from behind neck)
3 Hang Muscle Cleans
3 Hang Muscle Snatches

Click for Ages 40-44

2017 Qualifier Athletes

1) Ring Muscle-Ups

7 Sets:
1 Muscle-Up + 2 Ring Dip + 1 Muscle-Up
Rest as needed between sets.


2) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
30 Pull-Ups
800 Meter Row
15 Power Snatches (135/95)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.


2017 Open Athletes

1) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
30 Pull-Ups
800 Meter Row
15 Power Snatches (115/80)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.

Click for Ages 45-49

2017 Qualifier Athletes

1) Ring Muscle-Ups

7 Sets:
1 Muscle-Up + 2 Ring Dip + 1 Muscle-Up
Rest as needed between sets.


2) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
30 Pull-Ups
800 Meter Row
15 Power Snatches (115/80)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.


2017 Open Athletes

1) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
30 Pull-Ups
800 Meter Row
15 Power Snatches (115/80)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.

Click for Ages 50-54

2017 Qualifier Athletes

1) Ring Muscle-Ups

7 Sets:
1 Muscle-Up + 2 Ring Dip + 1 Muscle-Up
Rest as needed between sets.


2) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
30 Pull-Ups
800 Meter Row
15 Power Snatches (115/80)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.


2017 Open Athletes

1) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
25 Pull-Ups
800 Meter Row
15 Power Snatches (95/65)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.

Click for Ages 55-59

2017 Qualifier Athletes

1) Ring Muscle-Ups

3-5 Sets:
1 Muscle-Up + 2 Ring Dip + 1 Muscle-Up
Rest as needed between sets.


2) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
20 Pull-Ups
800 Meter Row
15 Power Snatches (95/65)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.


2017 Open Athletes

1) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
20 Pull-Ups
800 Meter Row
15 Power Snatches (95/65)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.

Click for Ages 60+

2017 Qualifier Athletes

1) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
15 Pull-Ups
800 Meter Row
15 Power Snatches (75/55)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.


2017 Open Athletes

1) Conditioning

"Bad Mama Jama"
3 Rounds:
800 Meter Run
15 Pull-Ups
800 Meter Row
15 Power Snatches (65/45)

The weight selection today on the power snatch should be a loading that resembles our 20-Rep Max.

On the running, aim to hold the pace you would hold for a 5K run. It will be challengning holding this pace after your first round given the power snatches - allow yourself the first 100 meters to recover.

On the pull-ups, aim to bite these off in consistent chunks. We can push here on the pull-ups for large sets knowing we can recover on the row.

On the rowing, given how it is meters, use this as a pacer. Aim for what you believe you would hold for a 5K row.

On the power snatches, expect this to get fairly grippy given the previous two movements are pulls. Strive for sets here if you can, knowing that singles can eat up time as the bar bounces around to rest.