April 16, 2020 – Masters Program

Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:

1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas. Move through these stretches in the morning or after your training piece.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.

Optional Running Session
For pacing and efficiency:
30-45 Minutes of Running

This week’s effort is NOT about how fast or far you can run. Instead, I want you to focus on calm, relaxed running and nasal breathing. Determine how you can move most efficiently and “feel” the rhythm of the effort. This session should feel good, not exhausting, so pace accordingly. If possible, perform this outside in some terrain.

If you have a heart rate monitor, please note your heart rate at any point that you lose the ability to maintain nasal-only breathing. This will help you to learn to pace when you don’t have the benefit of heart rate monitors.

At Home Workout (No Equipment)
Every minute, on the minute, for 10 minutes:
2 Bodyweight Get Ups
4 Hand-Release Push-Ups
6 Ground to Overhead with Backpack/Object

Immediately followed by…

Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps
12 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side

Immediately followed by…

Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

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 quality reps and moving better.

All together this is going be 30 minutes of constant movement. Focus on the quality of your movement. Pay attention to how your body moves on the “get ups”. See how strict you can keep your form on the “hand release push ups”. Make sure that you keep your body in the same place and do not rotate during the “alternating object taps”.

One you get to the last two portions this is 100% focused on balance and proper mechanics. There is no need to rush through this. The slower you move, the more you will get out of it

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.

Every minute, on the minute, for 10 minutes:
2 Bodyweight Get Ups
4 Hand-Release Push-Ups
6 Alternating Dumbbell Snatches (50/35 lbs)

Immediately followed by…

Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps From Front Leaning Rest
12 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side

Immediately followed by…

Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

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 quality reps and moving better.

All together this is going be 30 minutes of constant movement. Focus on the quality of your movement. Pay attention to how your body moves on the “get ups”. See how strict you can keep your form on the “hand release push ups”. Make sure that you keep your body in the same place and do not rotate during the “alternating object taps”.

One you get to the last two portions this is 100% focused on balance and proper mechanics. There is no need to rush through this. The slower you move, the more you will get out of it”

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.