June 22, 2020 – Masters Program

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

Shoulder Opener x 45-60 seconds
Y’s, T’s, W’s x 10 reps each

Kettlebell Complex
Around the World x 10 reps each direction

and then…

Two sets of:
Right Single Arm Kettlebell Swings x 10 reps
Right Single Arm Kettlebell Push Press x 10 reps
Left Single Arm Kettlebell Swings x 10 reps
Left Single Arm Kettlebell Push Press x 10 reps
Goblet Squats x 10 reps

Snatch Skills & Drills
With an empty barbell, complete:
Every minute, on the minute, for 3 minutes:
Press in Recieving Position x 2 reps

and then complete:
Every minute, on the minute, for 3 minutes:
Drop Snatch x 1-2 reps

and then load the barbell to:
35-54: 95/65 lbs
55+: 65/45 lbs

and complete:
Every minute, on the minute, for 3 minutes:
Snatch Balance x 3 reps

Snatch Progressions
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1 rep @ 75-78% of your 1-RM Snatch

Box Squat Progressions
Every 90 seconds, for 18 minutes (12 sets):
Box Squat x 2 reps @ 75% of Current 1-RM Box Squat

Check out this article from Westside Barbell on how to correctly execute a box squat

Conditioning
35-54:
Three rounds for time of:
15 Thrusters (95/65 lbs)
15 Chin-Over-the-Bar Pull-Ups

Rest 2 minutes, and then …

Three rounds for time of:
50 Double-Unders
10 Burpee Box Jump-Overs (24/20″)

55+:
Three rounds for time of:
15 Thrusters (65/45 lbs)
15 Chin-Over-the-Bar Pull-Ups

Rest 2 minutes, and then …

Three rounds for time of:
40 Double-Unders
10 Burpee Box Jump/Step-Overs (24/20″)

Additional Optional Row Endurance Session
Every 10 minutes, for 30 minutes, complete (3 sets):
2,000 Meters

Additional Optional Strength Accessory Session
Three sets of:
Elevated Frog Pump x 8-10 reps @ 3012 (place feet on a bench)
Rest 45 seconds
Prone Plank Drops x Max Reps on 45 seconds
Rest 45 seconds
Banded Clam Shells x 12-15 reps per side
Rest 45 seconds

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…

Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
60 seconds of Rest

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. This should be performed at 75-80%

When the running clock reaches 18:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders OR Running Man Line Jumps
12 Burpees Facing the Backpack
6 Sandbag Cleans OR Backpack Cleans

When the running clock reaches 30:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Bent-Over Backpack Rows
9 Strict Handstand Push-ups
12 Backpack Sumo Deadlift High Pulls

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is to hit two separate moderate length conditioning pieces that are separated by a rest interval equal to half of the working time. During the eight minute pieces we are combining upper body pressing and pulling alongside some posterior chain movements to give you a good full body workout.

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…

Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
60 seconds of Rest

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. This should be performed at 75-80%

When the running clock reaches 18:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders
12 Burpees Facing the Sandbag OR Dumbbells (Whichever object you are using)
6 Sandbag Cleans OR Dumbbell Power Cleans

When the running clock reaches 30:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows
9 Strict Handstand Push-ups
12 Russian Kettlebell Swings

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is to hit two separate moderate length conditioning pieces that are separated by a rest interval equal to half of the working time. During the eight minute pieces we are combining upper body pressing and pulling alongside some posterior chain movements to give you a good full body workout.