Tuesday · 08.30.16

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.

On Thursday morning when you create your new profile, use this coupon code:
BUILTBYBERGERON

This coupon will go live on Sep 1st when the site launches,  and must be used by the end of Sep 9th.
Please save this code and use it when we launch. Upon registering, we will be entering our billing information for October and beyond, as we are effectively cancelling out all re-occuring memberships on this current website effective September 1st.

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

Myofascial Release
1) Thoracic Foam Rolling
Spend 2:00 with your arms extended overhead foam rolling your thoracic region along with your lats. Search for “hot spots” and pause momentarily.

2) First Rib Mobilization
With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:
1) Arm circles to the front
2) Arm circles to the back
3) Straight arm raise overhead
4) Pressing motion (imagine doing a dumbbell press)

Stretching
Banded Shoulder Distratction - 1:00 on each arm.

Pigeon Pose - 1:00 on each leg.


Primer

30 Seconds Single Unders, into...
5 Scap Retractions + 7 Pushups + 9 Air Squats

30 Seconds Faster Single Unders, into...
5 Diverbomber Pushups + 7 Supermans + 9 Sit-Ups

30 Seconds Double-Unders, into...
With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses (Snatch Grip)
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts

Ages 40-44, 45-49

2017 Qualifier/Open Masters

1) Conditioning

"Twister"
With a Running Clock:

At the 0:00, AMRAP 5:
3 Power Snatch (135/95)
7 Barbell-Facing Burpees

At the 10:00, AMRAP 5:
5 Power Snatch (95/65)
5 Barbell-Facing Burpees

At the 15:00, AMRAP 5:
7 Power Snatch (75/55)
3 Barbell-Facing Burpees

5:00 on / 5:00 off x 3, with the repetition scheme inverting and the loads decreasing. Building intensity today.
On the first interval, the weight selection should be someting we could get ~10 reps unbroken.
On the second, the weight selection should be a load we could get ~20 reps unbroken.
On the third, the weight selection should be a load we could get ~30 reps unbroken.

Especially in the first round with the heavier barbell, set the tone for your lifting. We must move well here, as this establishes how effeciently we move not only in the first interval, but the following. This weight is meant to be challenging, and it is acceptable to move to fast singles after some rounds into the window. Slow is smooth - smooth is fast. Focus on a fast punchout, elbows beating the feet every catch. This will use our legs to finish the lift, as opposed to our arms. We need our shoulders to maintain the burpee pace.

On the burpees, dial in the footwork. No wasted steps. Train the burpee step up today, and focus on the step bringing your feet close to the bar to minimize the length of the jump. Upon landing, no more than two steps before you are back down in the burpee. Much like our snatch, slow is smooth, smooth is fast. Breath every repetition at the top.

Ages 50-54

2017 Qualifier/Open Masters

1) Conditioning

"Twister"
With a Running Clock:

At the 0:00, AMRAP 5:
3 Power Snatch (115/80)
7 Barbell-Facing Burpees

At the 10:00, AMRAP 5:
5 Power Snatch (95/65)
5 Barbell-Facing Burpees

At the 20:00, AMRAP 5:
7 Power Snatch (75/55)
3 Barbell-Facing Burpees

5:00 on / 5:00 off x 3, with the repetition scheme inverting and the loads decreasing. Building intensity today.
On the first interval, the weight selection should be someting we could get ~10 reps unbroken.
On the second, the weight selection should be a load we could get ~20 reps unbroken.
On the third, the weight selection should be a load we could get ~30 reps unbroken.

Especially in the first round with the heavier barbell, set the tone for your lifting. We must move well here, as this establishes how effeciently we move not only in the first interval, but the following. This weight is meant to be challenging, and it is acceptable to move to fast singles after some rounds into the window. Slow is smooth - smooth is fast. Focus on a fast punchout, elbows beating the feet every catch. This will use our legs to finish the lift, as opposed to our arms. We need our shoulders to maintain the burpee pace.

On the burpees, dial in the footwork. No wasted steps. Train the burpee step up today, and focus on the step bringing your feet close to the bar to minimize the length of the jump. Upon landing, no more than two steps before you are back down in the burpee. Much like our snatch, slow is smooth, smooth is fast. Breath every repetition at the top.

Ages 55-59

2017 Qualifier/Open Masters

1) Conditioning

"Twister"
With a Running Clock:

At the 0:00, AMRAP 5:
3 Power Snatch (105/75)
7 Barbell-Facing Burpees

At the 10:00, AMRAP 5:
5 Power Snatch (75/55)
5 Barbell-Facing Burpees

At the 20:00, AMRAP 5:
7 Power Snatch (65/45)
3 Barbell-Facing Burpees

5:00 on / 5:00 off x 3, with the repetition scheme inverting and the loads decreasing. Building intensity today.
On the first interval, the weight selection should be someting we could get ~10 reps unbroken.
On the second, the weight selection should be a load we could get ~20 reps unbroken.
On the third, the weight selection should be a load we could get ~30 reps unbroken.

Especially in the first round with the heavier barbell, set the tone for your lifting. We must move well here, as this establishes how effeciently we move not only in the first interval, but the following. This weight is meant to be challenging, and it is acceptable to move to fast singles after some rounds into the window. Slow is smooth - smooth is fast. Focus on a fast punchout, elbows beating the feet every catch. This will use our legs to finish the lift, as opposed to our arms. We need our shoulders to maintain the burpee pace.

On the burpees, dial in the footwork. No wasted steps. Train the burpee step up today, and focus on the step bringing your feet close to the bar to minimize the length of the jump. Upon landing, no more than two steps before you are back down in the burpee. Much like our snatch, slow is smooth, smooth is fast. Breath every repetition at the top.

Ages 60+

2017 Qualifier/Open Masters

1) Conditioning

"Twister"
With a Running Clock:

At the 0:00, AMRAP 5:
3 Power Snatch (95/65)
7 Barbell-Facing Burpees

At the 10:00, AMRAP 5:
5 Power Snatch (65/45)
5 Barbell-Facing Burpees

At the 20:00, AMRAP 5:
7 Power Snatch (55/35)
3 Barbell-Facing Burpees

5:00 on / 5:00 off x 3, with the repetition scheme inverting and the loads decreasing. Building intensity today.
On the first interval, the weight selection should be someting we could get ~10 reps unbroken.
On the second, the weight selection should be a load we could get ~20 reps unbroken.
On the third, the weight selection should be a load we could get ~30 reps unbroken.

Especially in the first round with the heavier barbell, set the tone for your lifting. We must move well here, as this establishes how effeciently we move not only in the first interval, but the following. This weight is meant to be challenging, and it is acceptable to move to fast singles after some rounds into the window. Slow is smooth - smooth is fast. Focus on a fast punchout, elbows beating the feet every catch. This will use our legs to finish the lift, as opposed to our arms. We need our shoulders to maintain the burpee pace.

On the burpees, dial in the footwork. No wasted steps. Train the burpee step up today, and focus on the step bringing your feet close to the bar to minimize the length of the jump. Upon landing, no more than two steps before you are back down in the burpee. Much like our snatch, slow is smooth, smooth is fast. Breath every repetition at the top.