Wednesday · 08.31.16

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 will expire on 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 trial in September will not incur any charges 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 Primer

Mobility

1) Thoracic Foam Rolling - 1:00 each side

2) Pec Minor Mash - 1:00 earm side
Place a lacross ball where the shoulder meets the chest, and pull the arm of the same side behind your back. Lean gently into the wall to seek out hot spots.

3) Banded Shoulder Distraction - 1:00 each side

4) Pull-Up Bar Deadhang Hold - Relax shoulders. Protract and use as a stretch.


Activation

3:00 Row - Build slightly in intenstity every 30 seconds.

3 Rounds:
5 Slow Scap Retractions
5 Slow Pushups - 3 Seconds on the concentric, 3 Seconds on the eccentric
5 Alternating Spidermans + Reach

Spiderman through dropping the elbow low towards the instep of the foot raised. Following, with the same arm, rotate at the torso and reach with that hand as you can, while looking at those fingertips.

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

2017 Qualifier/Open Masters

1) Strict Gymnastics

There are scores tied to each portion, but this is a session designed on improving gymnastics strength and body awareness through focused practice. We are not concerned with the scores today. Notes for each movement below.

With a running clock...
From 0:00 - 5:00 - Handstand Floater Practice
From 5:00 - 10:00 - 1 Strict Pausing CTB Pull-Up(3s) + 3 Strict HSPU
From 10:00 - 15:00 - 1 Wall Walk + 3 Pausing Ring Rows(3s)
From 15:00-20:00 - 3 Strict Toes to Bar + 3 Strict Ring Dips

Notes for each portion...

--- From 0:00 - 5:00:
Handstand Floater Practice
Kick into a handstand onto the wall. The goal is to slowly pull the feet off the wall, and hold a static handstand. Start by pulling one foot off while the other remains in contact, and progress when ready. Focus a hallow-body during the static hold, and keep your eyes between your palms. Find your longest static hold within the 5:00 window.

--- From 5:00 - 10:00:
1 Strict Pausing CTB Pull-Up + 3 Strict Handstand Pushups
Pause for a full (3) seconds with chest in contact with the pull-up bar. Band as required. Modify the strict handstand pushup volume to a level you could achieve 5-10 repetitions with. Score is your amount of rounds completed.

--- From 10:00 - 15:00
1 Wall Walk + 3 Pausing Ring Rows
On the wall walk, start on the ground facing away from the wall. Complete a pushup, and slowly walk your feet up to the wall. The goal is to build to a climb that brings your nose to the wall. In a controlled fashion, reverse direction and climb back to the floor. Conduct this exercise slowly and deliberately.

Elevate feed with a bench for the ring rows, and pause for a full 3 seconds at the top of each row. Attempt to pull your chest through the rings, and keep your palms facing each other on each pull. Score is the amount of rounds completed in the 5:00.

--- From 15:00-20:00
3 Strict Toes to Bar + 3 Strict Ring Dips
If we do not have strict TTB just yet, go as high as you can. These are strict - no kipping allowed. Initiate each rep with a hallow body pull from the mid-line - not by initiating with a hinge at the shoulders.

Band the ring dips as required, aiming for a difficulty that allows 5-10 reps unbroken. Score is total rounds completed in the 5:00.


2) Front Squat

5 Sets of 2 Pausing Front Squats (65%)

Pause for a full 5 Seconds on each repetition in the bottom. Work on positioning, and staying engaged in the hole. Rest as needed between sets.


3) Recovery Bike

10 Minute "Breathing" session. Be able to hold a conversation the entire time.

Ages 55-59, 60+

2017 Qualifier/Open Masters

1) Strict Gymnastics

There are scores tied to each portion, but this is a session designed on improving gymnastics strength and body awareness through focused practice. We are not concerned with the scores today. Notes for each movement below.

With a running clock...
From 0:00 - 5:00 - Handstand Floater Practice
From 5:00 - 10:00 - 1 Strict Pausing CTB Pull-Up(3s) + 3 Strict HSPU
From 10:00 - 15:00 - 1 Wall Walk + 3 Pausing Ring Rows(3s)
From 15:00-20:00 - 3 Strict Toes to Bar + 3 Strict Ring Dips

Notes for each portion...

--- From 0:00 - 5:00:
Handstand Floater Practice
Kick into a handstand onto the wall. The goal is to slowly pull the feet off the wall, and hold a static handstand. Start by pulling one foot off while the other remains in contact, and progress when ready. Focus a hallow-body during the static hold, and keep your eyes between your palms. Find your longest static hold within the 5:00 window.

--- From 5:00 - 10:00:
1 Strict Pausing CTB Pull-Up + 3 Strict Handstand Pushups
Pause for a full (3) seconds with chest in contact with the pull-up bar. Band as required. Modify the strict handstand pushup volume to a level you could achieve 5-10 repetitions with. Score is your amount of rounds completed.

--- From 10:00 - 15:00
1 Wall Walk + 3 Pausing Ring Rows
On the wall walk, start on the ground facing away from the wall. Complete a pushup, and slowly walk your feet up to the wall. The goal is to build to a climb that brings your nose to the wall. In a controlled fashion, reverse direction and climb back to the floor. Conduct this exercise slowly and deliberately.

Elevate feed with a bench for the ring rows, and pause for a full 3 seconds at the top of each row. Attempt to pull your chest through the rings, and keep your palms facing each other on each pull. Score is the amount of rounds completed in the 5:00.

--- From 15:00-20:00
3 Strict Toes to Bar + 3 Strict Ring Dips
If we do not have strict TTB just yet, go as high as you can. These are strict - no kipping allowed. Initiate each rep with a hallow body pull from the mid-line - not by initiating with a hinge at the shoulders.

Band the ring dips as required, aiming for a difficulty that allows 5-10 reps unbroken. Score is total rounds completed in the 5:00.


2) Front Squat

5 Sets of 2 Pausing Front Squats (65%)

Pause for a full 5 Seconds on each repetition in the bottom. Work on positioning, and staying engaged in the hole. Rest as needed between sets.


3) Recovery Bike

10 Minute "Breathing" session. Be able to hold a conversation the entire time.