Dynamic Mobility, Activation and Warm-Up
T-Spine Opener per Julien
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
and then …
Two sets of:
Sloth Viking Press x 5-7 reps
Rest as needed
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps
Built over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Set 5 – 1 rep @ 85-90% of 1-RM Snatch
*Set 6 – 2 reps @ 80% of 1-RM Snatch
(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)
C.
35-49:
Complete as many reps as possible in 5 minutes of:
5 Muscle-Ups
10 Cleans (155/105 lbs)
50-54:
Complete as many reps as possible in 5 minutes of:
5 Muscle-Ups
10 Cleans (135/95 lbs)
55-59:
Complete as many reps as possible in 5 minutes of:
5 Ring Dips
10 Cleans (135/95 lbs)
60+:
Complete as many reps as possible in 5 minutes of:
5 Ring Dips
10 Cleans (115/75 lbs)
Note:
This is the 2015 Masters Qualifier Event 1. If you did this in 2015, please check your score. If not, check out the 2015 leaderboard.
To prepare for your muscle-ups, incorporate a few of these drills:
Muscle-Up Reverse Warm-Up Pull
Large Ring Swings
PM Session (Optional Session)
Every minute, on the minute, for 7 minutes:
5 Wide-Grip Pull-Ups + 5 Stationary Dips (you may add weight if desired)
followed by …
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel or Barbell Roll-Outs + 5 Rear Delt Raises
followed by …
Three sets of:
Harnessed Bear Crawls x 30 meters
Rest 3 minutes
Most of the weight should be on your hands as you bear-crawl your way forward with very short, fast, choppy steps.
followed by …
200 Meter Sled Sprint (loading is up to you but the sprint means this is fast)
Group Not Participating in Masters Qualifier
(Same Warm-Up)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 3-5 reps
Built over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Set 5 – 1 rep @ 85-90% of 1-RM Snatch
*Set 6 – 2 reps @ 80% of 1-RM Snatch
(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)
C.
Every minute, on the minute, for 7 minutes:
5 Wide-Grip Pull-Ups + 5 Stationary Dips (you may add weight if desired)
followed by …
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel or Barbell Roll-Outs + 5 Rear Delt Raises
followed by …
Three sets of:
Harnessed Bear Crawls x 30 meters
Rest 3 minutes
Most of the weight should be on your hands as you bear-crawl your way forward with very short, fast, choppy steps.
followed by …
200 Meter Sled Sprint (loading is up to you but the sprint means this is fast)
45
95/115/135/155
135/145/155/165/175/165
35rep
Done/200 lb bear crawls felt great, finally warm enough to take outdoors
A1: 20/25/30 kg
A2: 50/55/60/65
B: 47/50/54/57/60/55
C: 63 reps
A1. 55/60/65#
A2. 145/155/165/175#
B. 145/155/165/175/185/165# felt good today
C. Done
No Quali.
DMA – Done
A1.) 65/75/85lbs x 5
A2.) 135/135/145/155lbs Snatch Push Press w/OH Squat
B.) 150/160/170/180/190(unstable but completed rep),170lbs
C1.) Pullups and Dips w/25lb plate done
C2.) Done
C3.) Only Harness Bear Crawls. Put on 70lbs…was nasty
Great work Phil – especially on your snatches!
Mixed bag today. A. Done with 1 stall mat (about 1/2″) under heels. Snatch press with 95. First time ever doing this with proper shoulder position. Actually did this without pain. Didn’t know that was possible! Ditto on SnPP + OHS. Got to 155# on OHS before mobility issues got in the way. But shoulder strength not my issue. Concrete thoracic extension is! I’ll call this a win. Baby steps. B. Power snatch whole way. Did up to 145. Felt good early but got out of sync as it got heavier. C1. Pullups and weighted dips done. Barbell rollouts and… Read more »
Great question – I’d love for you to be dragging a sled on the sled sprints (I will specify prowler push if I want the prowler). I am so happy to hear about your shoulder!! That is fantastic – any ideas as to why positioning is feeling better?
Cool thanks. I keep a sled harness in my workout bag when I travel, so that works great. Shoulder feels better because I’m slowly building better mobility in various places. Tiny progress in my hips, thoracic (anterior and posterior), scalenes, sternocleidomastoid, scaps, blah blah…..they all add up to progress and I’m starting to move better. The key now is graduating to doing it without additional assistance in my heels and re-training my body to adapt to proper movement. OHS come first, then snatch balance, then eventually snatch. Need to be patient but patience ain’t a virtue in my arsenal. 🙂
A. Done. But super light.
B. Up to 90% no misses
C. Done. Banded bear crawls subbed cause my kid was sleeping.
Good day. Super happy with my snatches today!
I love to see this – being consistent with snatching up to 90%. That is awesome Theresa!
Today I had: A. 5 sets: rest 2 min:45 HS hold5 free standing HS kick ups (hold if you can):20 Chin over pull up hang B. 12 min emom:2 squat clean 70%Shoot for completing them within :15 C. 3 sets: rest 2 minFR carry diagonally across dh, 10 alt strict press, carry back, 10 dual push press5 strict pull up singles:30 kb fr wall sit D. 10 min emom:5 cal ski + 5 push ups, same min. A. done. Fun! B. worked at 110. great technical session, heavy enough to make tweaks as I went along. C. used 24# kbs… Read more »
Yay for daedlifts!!
I freaking LOVE them. 🙂
I’m a day behind so this info is for yesterday’s non-qualifier program:
A: 55/60/65#
B: 95/100/110# (a little more than 85%).
C: 135/145#
D: Completed.
A. Done with just bar. These are tough!
B. 160/170/180/190/195/180
C. 59 reps.
61 reps in 2015. That year was real tough for me. finished in 21st place after Qualifiers. Yeah that’s right. They take top 20 to Games
Extra – 3 200m sled sprints. 45#,70#,95#. These were an ass burner
Good work Keith – being 3 years older and still competing with yourself in 2015 – that is a win in my book!
Thanks. I know under competition I could beat my score from 2015.
A. Snatch balance + OHS up to 145
B. Snatch singles 115-135, working with my coach
C. 51 reps
D. Ab rollouts/pistol practice
Awesome job Perry!
Thanks Nichole!
A. Just bar. Resting shoulder as much as possible. Might get another cortisone shot before next week.
B. Up to 185# stayed light.
C. 50 reps same as 2015. Could have done more. Had to use long strap rings because class was in my way and couldn’t use short straps.
Using a long strap vs a short strap definitely makes a huge difference.
Yes, listen to your shoulder and reduce the volume of overhead/gymnastics movements. We want that shoulder feeling strong going into the Qualifiers so I will take less practice with movements in order for that shoulder to feel good.
Mobility done
A1. 65#
A2. 145/155/165/175
B. 140/150/160/170/175/160
C. No access to ring MU today, so did 5 dips/10 cleans at 155#. 4 rds
Great substitution, still a great workout!
DMA Done
A. 10-12-15kg
40-45-50-52kg
B. 42-45-47-50-52-47kg
C. part one with an added 5kg
part 2 with 12kg delt raises
+
Subbed Bear crawls and sled sprint with:
6 sets:
Sprint 130m
Rest 90 secs
(Thanks Nichole)
Fun day Ben – nice work!!
DMA – done
A1. 35 – 40 – 45
A2. 55 – 60 – 65 – 70 (misread and did these as a press rather push-press)
B. 95 – 100 – 105 – 110 – 115 – 105
C. 3 rounds + 7. I will have to go back and check but I think this is much better than when I tried it in 2015. Dips are a goat of mine. I have improved but still have a ways to go.
You are incredible Barry – just setting records against your younger self, I love it!!
Thanks Nichole. I surprised myself on that one!
No Quali.
A. 5×20 5×30 4x35kg.
A2. 40 45 47 50kg.
B. 2×30 2×40 2×50 1×60 1×62 2x65kg. felt good, Last Snatch was in Autum 2017
C. Can do only 3 Set strict, shoulder pain
C2. Read over ?
C3. Bear Crawl @100kg. Feed the burn.
C4. No Space for 200m. Sled Sprint. Do all instead 2x100m. all Out Run Sprint.
Great work Orkan, especially on your snatches since you haven’t done them in the past 8 months! How is the shoulder feeling?
Shoulder was fine in Snatch.
Pullups, especially with dynamic, hurts.
I Hope when i train more regulary thats the pain goes away.
No harm in sticking with strict gymnastics movements until that shoulder has healed!
A1) 55/65/65
A2) 85/95/105/115
B) 85/90/95/100/105/95(miss) 95 again
C) skipped today
Qualifier Prep:
A1. 45/55/65×5
A2. 135/155/175/195
B. 125/130/140/150/160/140
C. 3+1 = 46, UB muscle-ups + single cleans
Great work on your muscle-ups!!
Mobility completed
A1)35#/45/55
A2)95#/115/135/145
B)97.5#/105/112.5/120/125/112.5
C)Completed. It has been a while since I have used the sled. I have a feeling I am going to feel it tomorrow.
Love me some sled work!
Warm up and mobility done Sloth Viking press – done. Tough one for my shoulders, but I like it. Snatch press done with 15# bar – working on getting comfortable. I did 1 set standing, 1 set in receiving and 1 set standing with a forward lean. The standing set was easy. The forward lean position is tough in a squat or standing. Once I get the bar off my shoulders I am good, but the bottom half of the movement is challenging. I will work on it. Thanks for tips last week, Nichole. Snatch push press + OHS –… Read more »
Awesome work today Kathy!
All done
Today felt good
Went lighter still working my way back
strict may pull ups fell ok right now may just stick with them for a while take some pressure of the elbows