April 7, 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.

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

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 possible in 20 minutes of:
200 Meter Run
20 Jumping Air Squats
15 Sit Ups
10 Push Up + Alternating Knee Crunch

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 practice finding your time to shine. Pick where in the workout that you want to be focused and push yourself.

You cannot “go hard” the entire 20 minutes, but you can pick a section of this workout to perform at your best. Maybe it is that you want to do the jumping air squats and alternating lunges fast without taking a rest, or you want to really see how consistently fast you can keep those run times. Pick a goal that you want to accomplish and use that to motivate yourself across the 20 minutes.

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 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

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 possible in 20 minutes of:
20/15 Calorie Row or Calorie Assault Bike or 200 Meter Run
20 Wall Ball Shots
15 Sit Ups
10 Push Up + Alternating Knee Crunch

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 practice finding your time to shine. Pick where in the workout that you want to be focused and push yourself.

You cannot “go hard” the entire 20 minutes, but you can pick a section of this workout to perform at your best. Maybe it is that you want to do the 15 wall ball shots and 15 jumping lunges unbroken without taking a rest, or that you want to really see how consistently fast you can keep those run times. Pick a goal that you want to accomplish and use that to motivate yourself across the 20 minutes.

PRIMARY SESSION
Mobility & Activation
Spend 5-7 minutes rolling out the lats and t-spine, then …

Banded Hamstring Pulse x 30 seconds per side

and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Around the Worlds x 10 (5 in each direction)
Kettlebell Single Arm Front Squats x 5 (left side)
Kettlebell Bottoms Up KB Carry x 25′
Kettlebell Single Arm Front Squats x 5 (right side)
Kettlebell Bottoms Up KB Carry x 25′
Kettlebell Goblet Squats x 10 reps

Front Squat Progressions
Every 3 minutes, for 15 minutes, complete (5 sets)
Front Squat x 4 reps @ 2311

(note the change in tempo – you will now hold/pause at the bottom of the squat for 3 seconds)

Clean Progressions
Every 2 minutes, for 12 minutes (6 sets):
Pause Slow Pull Clean x 1 rep

*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Set 3 = @ 75% of 1-RM Clean
*Sets 4-5 = @ 80% of 1-RM Clean
*Set 6 = @ 85% of 1-RM Clean

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh – pause for 3 seconds. Then you can execute the extension at full speed to complete the clean.

Strength Endurance Conditioning
35-54:
Four sets for times of:
Row 400/300 Meters
20 Burpees Over the Erg
15 Strict Handstand Push-Ups
Rest 3 minutes

55+:
Four sets for times of:
Row 400/300 Meters
20 Burpees Over the Erg
15 Strict Handstand Push-Ups to 5″ riser
Rest 3 minutes

Note times for each set. Top athletes will hold their set times with minimal drop off given the 3 minutes of rest. Do not pace your sets to accomplish that…trust your fitness and ability to recover and repeat.

Progressions:

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

Optional Additional Barbell Z-Press Session
Six 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%
* Set 4 – 10 reps @ 50-55%
* Set 5 – 10 reps @ 55-60%
* Set 6 – 10 reps @ 60-65%
Rest 2 minutes between sets.

Optional Additional Strongman Session
A.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes

followed by…

Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

B.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3111
Rest as you transition to …
GHD Superman Hold x 45 seconds
Rest as you transition to …
Side Plank Hip Drops x 30 seconds Max Reps per side
Rest as you transition to …