June 23, 2020 – Masters Program

Mobility & Activation
One set of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side

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

Warm-Up Flow
Every 6 minutes, for 18 minutes (3 sets):
22/15 Calorie Assault Bike or Bike Erg
300 Meter Row or Ski-Erg
10/7 Calorie Assault Bike or Bike Erg

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.

Strict Press Progressions
Every 2 minutes, for 10 minutes, complete:
Strict Press
5 reps @ 60% of 1-RM
4 reps @ 65% of 1-RM
3 reps @ 70% of 1-RM
2 reps @ 75% of 1-RM
1 rep @ 80% of 1-RM

and then . . .

Every 90 seconds, for 7:30 minutes:
Strict Press
Sets 1-3: 5 reps @ 70% of 1-RM
Sets 4-5: 8 reps @ 55% of 1-RM

Clean & Jerk Progressions
Every 60 seconds, for 4 minutes, complete (4 sets):
Tall Clean x 1-2 reps @ 45-55%

and then …

Every 2 minutes, for 14 minutes, complete (6 sets):
High Hang Clean + Mid-Thigh Clean + Jerk

*Sets 1-2 reps @ 65%
*Sets 3-4 reps @ 70%
*Sets 5-6 reps @ 75%

8 Minute AMRAP
35-54:
As many rounnds and reps as possible in 8 minutes:
1 Legless Rope Climb
5 Strict Handstand Push-Ups
10 Dumbbel Box Step-Overs (50/35 lbs; 2 dumbbells)

55+:
As many rounnds and reps as possible in 8 minutes:
1 Rope Climb
5 Strict Handstand Push-Ups to 5″ riser
10 Dumbbel Box Step-Overs (35/20 lbs; 2 dumbbells)

*If you’d like to make this more challenging then add a 3/1.5″ deficit to your strict handstand push-ups

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Upper Body Finisher
Three sets of:
15 Dumbbell Reverse Flies
30 Second Bat Wing Hold
Rest as needed

Additional Optional Strongman Accessory Work
A.
Three sets of:
Dumbbell Death March

x 20 steps
Rest as needed

B.
1 Mile Sled Drag

Choose what weight to use that will allow you to march for the entire mile (you should not be taking lots of breaks)

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 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold

When the running clock reaches 15:00, perform the following:

For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats with Backpack
400 Meter Run
60 Air Squats
400 Meter Run

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:
We are moving fast today! The intention is to get the heart rate jacked up and finish with those lungs burning. The squats will limit the speed you can run but take that as a challenge to immediately start running when you finish every set.

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 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold

When the running clock reaches 15:00, perform the following:

For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats (50/35 lbs)
400 Meter Run
60 Air Squats
400 Meter Run

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:
We are moving fast today! The intention is to get the heart rate jacked up and finish with those lungs burning. The squats will limit the speed you can run but take that as a challenge to immediately start running when you finish every set.