Monday · 08.29.16

Masters’ Mindset

Deload week.
Approach this week with intensity, but leave it there at the conclusion of the programming.

On Monday the 5th, we begin a new cycle of structured Olympic lifting and squat development.

New website launches on Thursday morning.
Launching with…. A new 35-39 Division   –   Custom Leaderboards   –   Mobile Friendly
Building in September… Video database   –   Workout Data Tracking   –   And more.
Website address remain the same – CompTrainMasters.com.

We are moving to a WordPress based website, a significant platform upgrade.
Given that, we will all need to create a new profile.

Price will remain the same ($39.99/mo), however…
We want to extend to you a free 30 Day subscription. September will be Free.

Stay tuned for details on the discount code for the free month - we'll post it here tomorrow.

This is a designed as a 30-Day Free Trial.
Any cancellations within the during the trial will not incur a charge going forward.
Feel free to share this with any close friends who you think would be a good fit our team!

Going forward, just like the current conditions, this is a month-to-month program that will auto-renew on your registration date the following month.

To provide an example, when the code is used on September 1st, your first charge on the new website would take place on October 1st, and the 1st of every month beyond as long as you stay subscribed.

We are very excited for this upgrade. Here’s to 2017.
For any questions, please don't hesitate. Your feedback is invaluable to us.
CompTrainMasters@gmail.com.

- Ben and Harry


Click for Mobility and Activation

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:
:20 seconds slow, :20 seconds medium, :20 seconds medium/fast.
After each round, complete (not for time)

5 Slow Dowel Pausing Good Mornings
5 Slow Dowel Pausing 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.

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

2017 Qualifier Masters

1) Conditioning

"Natick Hammer"
30-20-10:
Calorie Row
Deadlifts (185/135)
Box Jumps (24"/20")

Weight selection on the deadlift today should be something we could lift for 30+ unbroken repetitions when fresh. Strategy for the workout may have us breaking the repetitions up sooner, but the stimulus today is to choose a moderate load and bring the intensity.

Pace the first 30 calories on the rower. Imagine you are rowing 100 calories for time. Large sets on the 30 deadlifts and box jumps is more desirable strategy wise here than pushing the row.

On the box jumps, practice resting on top of the box. It is a common mistake to jump down, and take a few steps away from the box during a short rest. These "couple of steps" always adds up to several more seconds than one may think, and in truth it's wasted effort. Practice resting on top of the box when needed.


2) Mid-Line

Not for Time:
4 Rounds:
15 GHD Sit-Ups
30 Second Handstand Hold Practice -or- 30' Handstand Walk


2017 Open Masters

1) Conditioning

"Natick Hammer"
30-20-10:
Calorie Row
Deadlifts (185/135)
Box Jumps (24"/20")

Weight selection on the deadlift today should be something we could lift for 30+ unbroken repetitions when fresh. Strategy for the workout may have us breaking the repetitions up sooner, but the stimulus today is to choose a moderate load and bring the intensity.

Pace the first 30 calories on the rower. Imagine you are rowing 100 calories for time. Large sets on the 30 deadlifts and box jumps is more desirable strategy wise here than pushing the row.

On the box jumps, practice resting on top of the box. It is a common mistake to jump down, and take a few steps away from the box during a short rest. These "couple of steps" always adds up to several more seconds than one may think, and in truth it's wasted effort. Practice resting on top of the box when needed.

Ages 55-59

2017 Qualifier Masters

1) Conditioning

"Natick Hammer"
30-20-10:
Calorie Row
Deadlifts (155/105)
Box Jumps (24"/20")

Weight selection on the deadlift today should be something we could lift for 30+ unbroken repetitions when fresh. Strategy for the workout may have us breaking the repetitions up sooner, but the stimulus today is to choose a moderate load and bring the intensity.

Pace the first 30 calories on the rower. Imagine you are rowing 100 calories for time. Large sets on the 30 deadlifts and box jumps is more desirable strategy wise here than pushing the row.

On the box jumps, practice resting on top of the box. It is a common mistake to jump down, and take a few steps away from the box during a short rest. These "couple of steps" always adds up to several more seconds than one may think, and in truth it's wasted effort. Practice resting on top of the box when needed.


2) Mid-Line

Not for Time:
4 Rounds:
15 GHD Sit-Ups
30 Second Handstand Hold Practice -or- 30' Handstand Walk


2017 Open Masters

1) Conditioning

"Natick Hammer"
30-20-10:
Calorie Row
Deadlifts (155/105)
Box Jumps (24"/20")

Weight selection on the deadlift today should be something we could lift for 30+ unbroken repetitions when fresh. Strategy for the workout may have us breaking the repetitions up sooner, but the stimulus today is to choose a moderate load and bring the intensity.

Pace the first 30 calories on the rower. Imagine you are rowing 100 calories for time. Large sets on the 30 deadlifts and box jumps is more desirable strategy wise here than pushing the row.

On the box jumps, practice resting on top of the box. It is a common mistake to jump down, and take a few steps away from the box during a short rest. These "couple of steps" always adds up to several more seconds than one may think, and in truth it's wasted effort. Practice resting on top of the box when needed.

Ages 60+

2017 Qualifier Masters

1) Conditioning

"Natick Hammer"
30-20-10:
Calorie Row
Deadlifts (135/195)
Box Jumps (20")

Weight selection on the deadlift today should be something we could lift for 30+ unbroken repetitions when fresh. Strategy for the workout may have us breaking the repetitions up sooner, but the stimulus today is to choose a moderate load and bring the intensity.

Pace the first 30 calories on the rower. Imagine you are rowing 100 calories for time. Large sets on the 30 deadlifts and box jumps is more desirable strategy wise here than pushing the row.

On the box jumps, practice resting on top of the box. It is a common mistake to jump down, and take a few steps away from the box during a short rest. These "couple of steps" always adds up to several more seconds than one may think, and in truth it's wasted effort. Practice resting on top of the box when needed.


2) Mid-Line

Not for Time:
4 Rounds:
10 GHD Sit-Ups
15 Second Handstand Hold Practice -or- 15' Handstand Walk


2017 Open Masters

1) Conditioning

"Natick Hammer"
30-20-10:
Calorie Row
Deadlifts (115/80)
Box Jumps (20")

Weight selection on the deadlift today should be something we could lift for 30+ unbroken repetitions when fresh. Strategy for the workout may have us breaking the repetitions up sooner, but the stimulus today is to choose a moderate load and bring the intensity.

Pace the first 30 calories on the rower. Imagine you are rowing 100 calories for time. Large sets on the 30 deadlifts and box jumps is more desirable strategy wise here than pushing the row.

On the box jumps, practice resting on top of the box. It is a common mistake to jump down, and take a few steps away from the box during a short rest. These "couple of steps" always adds up to several more seconds than one may think, and in truth it's wasted effort. Practice resting on top of the box when needed.