April 10, 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.

Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups

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

Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Good Mornings
7 Jump Squats
7 Air Squats.

When the running clock reaches 28:00, perform the following…

Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Deadlifts
7 Backpack Bear Hug Squats
7 Backpack Shoulder to Overhead

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

Four sets of:
20 seconds of Wide Push-Ups
Rest 10 seconds between sets

immediately followed by….

Four sets, for max reps, of:
15 seconds of Push-Ups
Rest 15 seconds between sets

immediately followed by….

Four sets of:
30 seconds of Bent-Over Back Pack/Water Jug Rows
Rest 30 seconds between sets

immediately followed by….

Four sets of:
30 seconds of Frog Pumps
Rest 30 seconds between sets

Coaches Note:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 7 minute timeframe. You then will be given 6 minutes to recover, slow your heart rate, and be ready to try and push to that same intensity, but with a different set of movements. You should never fail any of these movements, so there is no reason to stop!

Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.

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.

Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Lumberjacks Right Side
30 seconds of Lumberjacks Left Side
30 seconds of Down Ups
Rest 2 minutes

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

Complete as many rounds and reps as possible in 7 minutes of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead

When the running clock reaches 28:00, perform the following…

Complete as many rounds and reps as possible in 7 minutes of:
7 Bent-Over Rows
7 Hang Cleans
7 Thrusters

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

Four sets of:
8 Dumbbell Floor Press (moderate weight)
Rest 30 seconds between sets

immediately followed by….

Four sets, for max reps, of:
30 seconds of Push-ups
Rest 30 seconds between sets

immediately followed by….

Four sets of:
8 Dumbbell Bent-Over Bilateral Rows
Rest 30 seconds between sets

immediately followed by….

Four sets of:
30 seconds of Weighted Frog Pumps
Rest 30 seconds between sets

Coaches Note:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 7 minute timeframe. You then will be given 6 minutes to recover, slow your heart rate, and be ready to try and push to that same intensity, but with a different set of movements. The weight should be light enough to where you should never fail any of these movements, so there is no reason to stop!

Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.

PRIMARY SESSION

Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Band Pull Aparts x 20 reps

Gymnastic Skills & Drills
One set of:
Reverse Snow Angel x 40 reps (fast)

Followed by.. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up

x 1.1.1.1.1 (5 singles)
55+: Add a 5″ riser
Interval 2 – Handstand Marching Against Wall x 30 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Stationary Dips x 6-8 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Drop Push-Up x 6-8 reps

Split Jerk Progressions
Draw out jerk footwork

Jerk warm up with 45/33 lbs barbell

Three sets of:
Split Press x 5 reps
Rest 60 seconds

followed by . . .

Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds

followed by . . .

Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 reps @ 75% with a 3 second pause in the receiving position

Gymnastics Based Conditioning
35-49:
For time:
Run 400 Meters
100-Foot Handstand Walk
50 Toes to Bar
100-Foot Handstand Walk
Run 400 Meters

50-54:
For time:
Run 400 Meters
50-Foot Handstand Walk
50 Toes to Bar
50-Foot Handstand Walk
Run 400 Meters

55+:
For time:
Run 400 Meters
25-Foot Handstand Walk
50 Toes to Bar
25-Foot Handstand Walk
Run 400 Meters

Time Cap: 18:00

If you don’t have Handstand Walks then please substitute with:
Push-Press x 25 reps
35-54: 95/65 lbs
55+: 65/45 lbs

Handstand Walk Progressions:
Wall Facing Handstand Marching
Wall Facing Handstand Thigh Taps

Upper Body Strength Finisher

Three sets of:
Dumbbell Reverse Flies x 8-10 reps
Banded Tricep Push Down x 30 reps
Rest as needed

Optional Additional Nasal Breathing Session
Two sets of:
500 Meter Row
20 Barbell Overhead Squats (20/15 kg)
50 Double Unders or 100 Single-Unders
20 Barbell Thrusters (20/15 kg)
Rest 60 seconds

Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 90 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.