April 14, 2020 – Masters Program

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

At Home Workout (No Equipment)
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms

Immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 16:00, perform the following…

Against a 2-minute running clock…
200 Meter Run
Max Reps of Alternating Lunges

Rest 60 seconds, and then…

Against a 2-minute running clock…
200 Meter Run
Max Reps of Lateral Lunges with Anterior Loading
(if possible, hug a backpack or goblet hold a KB/DB)

Rest for 60 seconds and repeat for a total of THREE sets.

When the running clock reaches 16:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Notes:
The intention of today’s session is to work on pushing through the burn.

You will have two minutes of hard work and one minute to let the legs relax a bit. These movements have been chosen so you will not fail a rep. This will allow you to consistently make the decision to lean into the leg burn you are experiencing and give it your full effort.

At Home Workout (Limited Equipment)
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms

Immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 16:00, perform the following…

Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Jumping Lunges

Rest 60 seconds, and then…

Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Alternating Dumbbell Lunges

Rest for 60 seconds, and repeat for a total of THREE sets.

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Notes:
The intention of today’s session is to work on pushing through the burn.

You will have two minutes of hard work and one minute to let the legs relax a bit. These movements have been chosen so you will not fail a rep. This will allow you to consistently make the decision to lean into the leg burn you are experiencing and give it your full effort.

Mobility & Activation (Primary Session)
Wrist Stretch x 30-45 seconds
Better Rack Stretch

x 40-45 seconds per side
Hawaiian Squats x 30 seconds per side

and then …

Move through at 60-70% effort for 6-8 minutes:
Row/Run x 400 meters
Banded Monster Walks x 20 steps forward/backward
Banded Lateral Walks x 20 steps each direction
Barbell Hang Squat Cleans x 5 reps
Barbell Front Squats x 10 reps

Front Squat Progressions
Every 3 minutes, for 15 minutes, complete (5 sets)
Front Squat x 3 reps @ 2311

Slow Pull Clean Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean

*Set 1 = 2 reps @ 60% of 1-RM Clean
*Set 2 = 2 reps @ 65% of 1-RM Clean
*Set 3 = 2 reps @ 70% of 1-RM Clean
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean
*Set 6 = 1 rep @ 80% of 1-RM Clean

Upper Body Conditioning
For time:
100 Double Unders
50 Push-Ups
25 Hang Power Cleans (135/95 lbs)
50 Push-Ups
100 Double-Unders

Rest 5 minutes, and then…

For time:
25 Strict Handstand Push-Ups

55+:
For time:
75 Double Unders
40 Push-Ups
20 Hang Power Cleans (95/65 lbs)
40 Push-Ups
75 Double-Unders

Rest 5 minutes, and then…

For time:
25 Strict Handstand Push-Ups to 5″ riser

*sHSPU Time Cap: 10:00

Optional Additional Barbell Z-Press Session

Ten sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 50% of 1-RM (established 2/18/20)
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 65+%
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.

Optional Additional Strongman Session
A.
Two sets for max load of:
120-Foot Farmer’s Carry
immediately followed by…
120-Foot Harnessed Sled Drag
Rest 3 minutes

B.
Three sets of:
Feet Elevated Dumbbell Hip Bridges x 12-15 reps
Rest as you transition to …
Side Lying Banded Leg Raises x 15 reps per side
Rest as you transition to …
Prone Plank Hold x 60 seconds
Rest as you transition to …