March 31, 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 (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second

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…

Every 7 minutes, for 21 minutes (3 sets) for times of:
100 Jumping Jacks
25 Jumping Squats
20 Single-Leg Deadlifts (each leg)
(reach and touch the ground with both hands on either side of the front foot – you can also use a backpack or anything you can safely load with)

Rest 2 minutes and repeat for a total of THREE sets. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.

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)
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 (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second

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…

Every 7 minutes, for 21 minutes (3 sets) for times of:
500 Meter Row or 40/30 Calorie Assault Bike
25 Thrusters
20 Hang Power Cleans

Rest 2 minutes and repeat for a total of THREE sets.
Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.

Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc…for the thrusters and hang power cleans.

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
Spend 5 minutes rolling out the lats, t-spine and glutes.

Two sets, just flow thru:
Wrist Stretch x 30-45 seconds
Hawaiian Squat x 5 reps per side
Butterfly Stretch x 30 seconds
Squat Rocks x 30 seconds

and finish with …

Two sets, with an empty barbell:
Clean Pulls x 3 reps
Muscle Clean x 3 reps
Front Squat with a 3 second pause at the bottom x 3 reps
Hang Power Cleans x 3 reps
Hang Squat Cleans x 3 reps

Front Squat Progressions
Every 3 minutes, for 15 minutes, complete (5 sets):
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)

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

*Set 1 = @ 60% of 1-RM Clean
*Set 2 = @ 65% of 1-RM Clean
*Set 3 = @ 70% of 1-RM Clean
*Sets 4-5 = @ 75% of 1-RM Clean
*Set 6 = @ 80% 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.

AMRAP Conditioning
Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
5 Deadlifts
1 Legless Rope Climb
10 Bar Facing Burpees

35-49:

315/215 lbs
50-54: 225/155 lbs

55+:
Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups to 5″ riser
5 Deadlifts (185/125 lbs)
1 Rope Climb
10 Bar Facing Burpees

Scaling options for Strict Handstand Push-Ups:
Use a 5″ riser
L-Seated DB Presses x 10 reps

Please scale the deadlift load if you are worried about maintaining good mechanics throughout the workout.

Optional Additional Barbell Z-Press Session
Barbell Z-Press
* Set 1 – 5 reps @ 50% of last week’s 1-RM
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 10 reps @ 55-60%
* Set 6 – 10 reps @ 60-65%
Rest 2 minutes between sets.

Optional Additional Strongman Accessory Session
A.
Two sets for max load:
200-Foot Farmer’s Carry
(as heavy as possible; turn every 50-feet)
Rest 60 seconds
200-Foot Reverse Sled Drag
Rest 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