March 24, 2020 – Masters Program

At Home Workouts (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 rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms

When the running clock reaches 8:00, move immediately into…

Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups

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 18:00, perform the following…

Against a 2-minute running clock…
30 Jumping Jacks
20 Mountain Climbers
Max Reps Alternating Jumping Lunges
Rest for 60 seconds and repeat for a total of SIX sets.

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

At Home Workout (Limited Equipment)
When the clock starts, perform…

Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms

When the running clock reaches 8:00, move immediately into…

Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups

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 18:00, perform the following…

Against a 4-minute running clock…
2 Minutes of Rowing or Running
Max Reps of Wall Ball Shots or Dumbbell Thrusters
Rest 2 minutes and repeat for a total of FOUR sets.

If you choose to row the goal would be 500 Meters for the men and 420 Meters for the women.
If you choose to run the goal would be to reach 400 meters every round.

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

Mobility & Activation
Wrist Stretch x 30-45 seconds
Better Rack Stretch x 40-45 seconds per side
Hawaiian Squats x 30 seconds per side

and then …

Move through at 60-70% effort for 6-8 minutes:
Row/Run x 400 meters
Banded Monster Walks x 20 steps forward/backward
Banded Lateral Walks x 20 steps each direction
Barbell Hang Squat Cleans x 5 reps
Barbell Front Squats x 10 reps

Front Squat Progressions
Every 3 minutes, for 12 minutes, complete (4 sets):
Front Squat x 5-6 reps @ 41X1

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Let the tempo dictate load.

Clean Progressions
Five sets of:
3-Position Clean
Rest 2 minutes

Focus on technique and let that dictate load. Check out this blog post to ensure you are working from the proper positions. 

Barbell Z-Press Progressions
In 12-15 minutes build to a 1-RM Barbell Z-Press

Followed by. . .

One set of:
Barbell Z-Press x 10 reps @ 55-65% of 1-RM

Conditioning Session
35-49:
Five rounds for time of:
5 Strict Handstand Push-Ups to 4.5″/3″ Deficit
1 Legless Rope Climb
(Time cap: 7:00)

Immediately followed by

For time:
50/40 Calories of Assault Bike
30 Goblet Squats (32/24kg)
40/30 Calories of Assault Bike
20 Goblet Squats (32/24kg)
30/20 Calories of Assault Bike
10 Goblet Squats (32/24kg)

50-54:
Five rounds for time of:
5 Strict Handstand Push-Ups
1 Legless Rope Climb
(Time Cap: 7:00)

Immediately followed by

For time:
50/40 Calories of Assault Bike
30 Goblet Squats (24/20kg)
40/30 Calories of Assault Bike
20 Goblet Squats (24/20kg)
30/20 Calories of Assault Bike
10 Goblet Squats (24/20kg)

55+:
Five rounds for time of:
5 Handstand Push-Ups
1 Rope Climb
(Time Cap: 7:00)

Immediately followed by

For time:
40/30 Calories of Assault Bike
30 Goblet Squats (24/16kg)
30/20 Calories of Assault Bike
20 Goblet Squats (24/16kg)
20/10 Calories of Assault Bike
10 Goblet Squats (24/16kg)

Optional/Additional Strongman Accessory Session
A.
Four sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

If you don’t have access to a sled, then please substitute with …

Four sets of:
Banded March x 2 minutes
Rest 2-3 minutes

B.
Three sets of:
Banded Curls x 20 reps (focus on contracting the glutes)
Rest as you transition
GHD Superman Hold x 30 seconds
Rest as you transition
Side Plank x 30 seconds per side
Rest as you transition