May 12, 2020 – Masters Program

At-Home Workout (No Equipment)
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.

When the clock starts, perform…

Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)

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.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Push Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
10 Strict Single-Arm Backpack Presses each Arm

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 Note:
The intention of today’s session is to work on upper body muscle endurance.

The runs will give your upper-body a little bit of time to recover, but this is a lot of reps for the shoulders, chest and triceps. This is a good opportunity to push through the burn.

At-Home Workout (Limited Equipment)
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.

When the clock starts, perform…

Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)

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.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Dumbbell Bench Press

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
20 Dumbbell Push Press

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 Note:
The intention of today’s session is to work on upper body muscle endurance.

The runs will give your upper-body a little bit of time to recover, but this is a lot of reps for the shoulders, chest and triceps. This is a good opportunity to push through the burn.

Primary Session
Mobility & Activation
Band Distracted Lat Stretch

x 45 seconds per side

into …

Band Distracted Hip Flexor Stretch x 45 seconds per side

into …

Two sets of:
Assault Bike/Run/Row x 60 seconds (easy pace)
Alternating Reverse Lunges (bodyweight) x 30 seconds
Reverse Snow Angels x 30 seconds
Superman Punches x 30 seconds
Ground to Sky Reach x 30 seconds

Clean & Jerk Progressions
Every 90 seconds, for 9 minutes (6 sets):
(Clean & Jerk) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5 = 85% of 1-RM Clean & Jerk
*Set 6 = 85-90% of 1-RM Clean & Jerk

Back Squat Progressions
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps @ 80-85%

Gymnastic Based Conditioning
35-54:
For time:
15 Strict Handstand Push-Ups
30 Toes-to-Bar
60 Calorie Row
30 Toes-to-Bar
15 Strict Handstand Push-Ups

55+:
For time:
12 Strict Handstand Push-Ups to 5″ riser
24 Toes-to-Bar
48 Calorie Row
24 Toes-to-Bar
12 Strict Handstand Push-Ups to 5″ riser

Strict Handstand Push-Ups Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Toes-to-Bar Progressions:
V-Ups
Knees-to-Armpits
Toes-to-Rings
Hanging Knee Raises
Knees-to-Elbows

Additional Optional Strongman Accessory Session
A.
Two sets for max load:
200-Foot Farmer’s Carry
(as heavy as possible; turn every 50-feet)
Rest 60 seconds
200-Foot Reverse Sled Drag
Rest 3 minutes

B.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds