May 18, 2024 – Masters Program

Mobility, Activation & Warm-Up
Perform 60-90 seconds in each of the following mobility pieces:

–Band Assisted Ankle Pulse (each side)
–Tricep Stretch
–Medball Thoracic Opener

Followed by…

Three rounds of:
10 Lateral Monster Walk Steps (left and right)
15 Bodyweight Hip Bridges
20 Banded Good Mornings

Followed by…

Three sets of:
5 Barbell Front Squats
5 Burpees over the Barbell

A.
Nine sets of:
2 Front Squats @ 73-75%
Rest 60-90 seconds between sets

B.
Three sets of:
Posted Single-Leg Deadlift x 8-10 reps @ 3011 per leg
Rest 45 seconds
Frog Pumps x 15 reps with a 2 second pause at the top
Rest 45 seconds
GHD Hip Extension x 15 reps @ 2113
Rest 45 seconds

C.
Six sets of:
60 Second Row, Bike or Shuttle Run
100′ Sandbag or Heavy Medball Carry (heavy)
Rest 60 seconds

D.
Cooldown
Two sets of:
Easy Row x 2 minutes
Seated Split Hamstring Stretch x 60 seconds

General Notes
Squats & Posterior Chain
We are increasing your sets by 1 and bumping up the %! Don’t worry – I have full faith in you! You can do anything for 2 reps 😉 If you aren’t feeling super great today then stay on that lower end of the suggested rep range. Then you’ll move onto some sets focusing on posterior chain activation and development. You don’t need to load the frog pumps or GHD sit-ups, just be mindful of the isolation holds we are asking you to do.

Gruntwork Conditioning
Nothing sexy about today’s conditioning; it is just straight up grunt work. A workout like this is something I often look forward to because you don’t really have to think or strategize; it is just move. Sandbag or medball weight is up to you but make it challenging; your last 25′ should be tough. Take the 60 seconds monostructural piece at whatever pace you’d like. If you are feeling good then go with higher intensity; otherwise just have clear intentions of what RPM you’d like to hold (or amount of shuttle runs) and to be quick to go right to the carry. If you want to replece the sandbag carry with something like a sled drag or push then have at it! Enjoy!

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Front Set-Up
20:00-40:00 – Front Squat Sets
40:00-45:00 – Posterior Chain Set Up
45:00-60:00 – Posterior Chain Sets
60:00-65:00 – Grunt Work Set-Up
65:00-85:00 – Grunt Work
85:00-90:00 – Cooldown