X
MASTERS’ MINDSET

“Fear has two meanings. Forget Everything and Run, or Face Everything and Rise.”

2017 Games Athletes
Starting the day building to a heavy single on the clean and jerk.
Accessory work to follow with clean pulls.
Conditioning and a recovery piece to finish.

2018 Qualifier + Open Athletes
Testing our heavy single Front Squat to start the session.
If we are moving well and feel strong on the barbell today, continue to climb. If not, after the percentage work, climb to a heavy for the day and press on. There is no need to push for a PR today if the weights aren’t there.
Conditioning to finish.

2017 Games Masters

MOBILITY AND ACTIVATON

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Click HERE for Video
Lay on your back with a lacrosse ball high on your trap. Start with the ball closer to the center of the body, and work from the center out. Pinning the ball to the ground, extend the arm up and overhead, keeping the elbow locked out. Reach as far as you can, and repeat this process for 2-3 repetitions on each spot.

Foam Rolling: Thoracic (Upper Back) – 2:00
Click HERE for Video

With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Barbell Assisted Thoracic Opener – 2 sets of 1:00
Click HERE for Video
Placing your upper thoracic on a foam roller, bring your hips high in the air and reach overhead for a barbell. Take a wide, snatch grip on the bar, and keeping your abdominals engaged, slowly start to bring your hips closer to the ground. Pause as soon as you feel the stretch, which will be felt in the shoulders, chest, and elbows. Your hips do not need to make it to the ground. Complete two sets of 1:00, resting as needed between. This will improve your overhead range of motion.

Wrist Stretches – :30s in each position
Click HERE for Video

Couch Stretch – 2:00 Each Leg
Click HERE for Video
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Ankle Flexibility (Dorsiflexion) – 1:00 each foot
Click HERE for Video
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.

_____________________________________________________________________________

ACTIVATION

1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers (Video HERE)
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side (Video HERE)

Followed by…
10 Warrior Squats (Video HERE)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Followed by…

Barbell Warmup (Video HERE)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

ON THE 0:00... CLEAN AND JERK

Full squat clean and split jerks. On the minutes that contain more than one repetition, complete these as singles (drop from the top).

Submit

On the 0:00… 3 Reps @ 50% of 1RM Clean and Jerk

On the 1:00… 2 Reps @ 60% of 1RM Clean and Jerk

On the 2:00… 1 Rep @ 70% of 1RM Clean and Jerk

On the 3:00… 3 Reps @ 55% of 1RM Clean and Jerk

On the 4:00… 2 Reps @ 65% of 1RM Clean and Jerk

On the 5:00… 1 Rep @ 75% of 1RM Clean and Jerk

On the 6:00… Rest

On the 7:00… 1 Rep @ 75% of 1RM Clean and Jerk

On the 8:00… 1 Rep @ 80% of 1RM Clean and Jerk

On the 9:00… 1 Rep @ 85% of 1RM Clean and Jerk

On the 10:00… Rest

On the 11:00… 1 Rep @ 80% of 1RM Clean and Jerk

On the 12:00… 1 Rep @ 85% of 1RM Clean and Jerk

On the 13:00… 1 Rep @ 90% of 1RM Clean and Jerk

 

ON THE 15:00... CLEAN PULLS

On today’s clean pulls, we are looking for an identical setup to our olympic clean. Keep the bar close to the body and drive the knees back to pass over the knee with vertical shins. As the bar passes the knee, start our aggressive drive. The arms are long and loose – they don’t bend here. We’ll finish with an aggressive drive through the floor and a shrug at the top. Training this movement with loads close to (and heavier) than our current 1RM builds confidence in this pull off the floor when we go for it. Drop from the top or lower the bar down between repetitions… athlete’s choice.

Submit

On the 15:00… 3 Reps @ 100% of 1RM Clean and Jerk

On the 17:00… 3 Reps @ 105% of 1RM Clean and Jerk

On the 19:00… 3 Reps @ 110% of 1RM Clean and Jerk

ON THE 30:00... "QUATTRO"

4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14) – Females to a 9′ Target
15 Kettlebell Swings (53/35)
12 Burpees

Schwinn Bike – 21/15 Calories per round
Assault Bike – 15/10 Calories per round
Rower – 21/15 Calories per round

*If we do not have a Bike, complete on the rower with the above calories. Note which piece of equipment we used in the leaderboard comments. Post times to the leaderboard below.

“Quattro” (Games Masters)

View Leaderboard

Building engine today. And, honing our ability to immediately transition between movements. Given how these sets are likely unbroken for our Games athletes (if not very close), we have the opportunity to dial it in, and train ourselves that we don’t need that extra breath between movements. Valuable seconds can be gained (or lost) here.

On the bike, we are looking for a conservative pace here that allows for a fluid transition to the following movements. Even if we slow on the bike, we are still making forward progress. An extra break on the wallballs or following kettlebell swings however is a different story, where our forward momentum comes to a halt. This is not to imply that the wallballs and swings need to be unbroken, but we are looking to push our efforts here first before looking to speed up the bike.

On the wallballs, allow your arms to come to your shoulders or sides between repetitions. Avoid allowing the arms to hang out high in the air as you await the ball to return. Reason being, we need our shoulders for the following swings and burpees. Even a slight flick of the hands downwards can help preserve your arms. A little bit goes a long way here.
These repetitions do not need to be unbroken. A bigger focus is consistent sets. 10/8 is absolutely an option, with a measured rest between. If an unbroken set requires you to rest before starting, and after finishing (before you pick up the kettlebell), it may very well be faster for us to break the set into the example above (10/8) and focus on fast transitions.

On the kettlebell swings, use the rhythm of the repetition to control your breathing. Breath out after the explosive extension of the hip as the kettlebell rises past the waist, and breathe in as the kettlebell is making it’s change of direction and start it’s way down. Train your breathing to match this pattern.

On the burpees, we are looking for “breathing reps”. That is, a split second pause after each repetition to take a composure breath. As the arms slowly come down from the overhead clap to conclude the previous repetitions, we take a large breath in before starting our next repetition. Imagine this pace to be your 100 burpees for time pace, which will keep you moving, but won’t overly tax your breathing before getting back on the bike. On that following round, give yourself 15 seconds to recover on the bike. Make an immediate transition to it and get the pedals moving, but the pace does not matter here – focus on your breathing and pick it up a bit after the 15 seconds.

RECOVERY BIKE/ROW

4 Rounds:
3:00 Recovery Row + 15 GHD Sit-Ups

Conversational pace. No score or time.

2018 Qualifier + Open Masters

MOBILITY AND ACTIVATON

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Click HERE for Video
Lay on your back with a lacrosse ball high on your trap. Start with the ball closer to the center of the body, and work from the center out. Pinning the ball to the ground, extend the arm up and overhead, keeping the elbow locked out. Reach as far as you can, and repeat this process for 2-3 repetitions on each spot.

Foam Rolling: Thoracic (Upper Back) – 2:00
Click HERE for Video

With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Barbell Assisted Thoracic Opener – 2 sets of 1:00
Click HERE for Video
Placing your upper thoracic on a foam roller, bring your hips high in the air and reach overhead for a barbell. Take a wide, snatch grip on the bar, and keeping your abdominals engaged, slowly start to bring your hips closer to the ground. Pause as soon as you feel the stretch, which will be felt in the shoulders, chest, and elbows. Your hips do not need to make it to the ground. Complete two sets of 1:00, resting as needed between. This will improve your overhead range of motion.

Wrist Stretches – :30s in each position
Click HERE for Video

Couch Stretch – 2:00 Each Leg
Click HERE for Video
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Ankle Flexibility (Dorsiflexion) – 1:00 each foot
Click HERE for Video
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.

_____________________________________________________________________________

ACTIVATION

1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers (Video HERE)
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side (Video HERE)

Followed by…
10 Warrior Squats (Video HERE)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Followed by…

Barbell Warmup (Video HERE)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SILVERBACK PRIMER

3 Rounds:
50′ 1-Arm Farmers Carry (each) – Video HERE
10 Cossack Squats (5 Each Side) – Video HERE

Cossack Squats
A great movement for flexibility and mobility, the Cossack squat is a dynamic way to warm and prepare for our loaded movements today. Using the arms as counterbalance in front of you, aim to keep your torso tall as you shift your weight to one side. There is no depth standard here we are looking for. Rather, our standard today to make this movement of benefit… the side we shift to, the heel must stay on the ground. If we feel ourselves come up to our toes, we’ve gone just a little too far into the squat, or we can pause to regain our positioning. The opposite foot can turn with toes to the ceiling, or it can stay flat. Purely preference. Slow is better as we learn this movement.

50′ 1-Arm Farmers Carry
We trained an overhead carry this week, and now we are at the hang. The focus here is keeping the shoulders squared to the front by firing the abdominals and mid-line to keep the torso rigid. You will want to lean away from the weight as a counterbalance – work to stay squared to the front. Both a strengthening and awareness drill to improve our midline positioning.
Much like the front squat hold above, only build in weight if our technique is dialed in. 50′, change arms, and 50′ back to the starting position.

FRONT SQUAT

Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, continue to climb. If we are not, build to a heavy single and move past.

Submit

On the 0:00… 3 Reps @ 45% of 1RM Front Squat

On the 1:00… 2 Reps @ 50% of 1RM Front Squat

On the 2:00… 1 Reps @ 60% of 1RM Front Squat

On the 3:00… 3 Reps @ 50% of 1RM Front Squat

On the 4:00… 2 Rep @ 55% of 1RM Front Squat

On the 5:00… 1 Rep @ 65% of 1RM Front Squat

On the 6:00… Rest

On the 7:00… 1 Rep @ 70% of 1RM Front Squat

On the 8:00… 1 Rep @ 75% of 1RM Front Squat

On the 9:00… 1 Rep @ 80% of 1RM Front Squat

From Minutes 10-20… build to a heavy single for the day.

1RM Front Squat

View Leaderboard

"QUATTRO"

4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14) – Females to a 9′ Target
15 Kettlebell Swings (53/35)
12 Burpees

Schwinn Bike – 21/15 Calories per round
Assault Bike – 15/10 Calories per round
Rower – 21/15 Calories per round

*If we do not have a Bike, complete on the rower with the above calories. Note which piece of equipment we used in the leaderboard comments. Post times to the leaderboard below.

“Quattro” (Qualifier+Open Masters)

View Leaderboard

Building engine today. And, honing our ability to immediately transition between movements. Given how these sets may be unbroken for many athletes (if not very close), we have the opportunity to dial it in, and train ourselves that we don’t need that extra breath between movements. Valuable seconds can be gained (or lost) here.

On the bike, we are looking for a conservative pace here that allows for a fluid transition to the following movements. Even if we slow on the bike, we are still making forward progress. An extra break on the wallballs or following kettlebell swings however is a different story, where our forward momentum comes to a halt. This is not to imply that the wallballs and swings need to be unbroken, but we are looking to push our efforts here first before looking to speed up the bike.

On the wallballs, allow your arms to come to your shoulders or sides between repetitions. Avoid allowing the arms to hang out high in the air as you await the ball to return. Reason being, we need our shoulders for the following swings and burpees. Even a slight flick of the hands downwards can help preserve your arms. A little bit goes a long way here.
These repetitions do not need to be unbroken. A bigger focus is consistent sets. 10/8 is absolutely an option, with a measured rest between. If an unbroken set requires you to rest before starting, and after finishing (before you pick up the kettlebell), it may very well be faster for us to break the set into the example above (10/8) and focus on fast transitions.

On the kettlebell swings, use the rhythm of the repetition to control your breathing. Breath out after the explosive extension of the hip as the kettlebell rises past the waist, and breathe in as the kettlebell is making it’s change of direction and start it’s way down. Train your breathing to match this pattern.

On the burpees, we are looking for “breathing reps”. That is, a split second pause after each repetition to take a composure breath. As the arms slowly come down from the overhead clap to conclude the previous repetitions, we take a large breath in before starting our next repetition. Imagine this pace to be your 100 burpees for time pace, which will keep you moving, but won’t overly tax your breathing before getting back on the bike. On that following round, give yourself 15 seconds to recover on the bike. Make an immediate transition to it and get the pedals moving, but the pace does not matter here – focus on your breathing and pick it up a bit after the 15 seconds.

RECOVERY BIKE/ROW

4 Rounds:
3:00 Recovery Row + 15 GHD Sit-Ups

Conversational pace. No score or time.