May 19, 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.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full 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 18:00, perform the following…

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
200-Foot Shuttle Run

Rest 2 minutes, and then…

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes” “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 work on transitioning fast and keeping up a fast pace. The reps are set low so you can perform them without going to muscle failure. Keep pushing to move, and before you know it you will be at your next rest period.

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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full 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 18:00, perform the following…

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
200-Foot Shuttle Run

Rest 2 minutes, and then…

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

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 work on transitioning fast and keeping up a fast pace. The reps are set low so you can perform them without going to muscle failure. Keep pushing to move, and before you know it you will be at your next rest period.

Primary Session
Mobility & Activation
Accumulate 2 minutes in this position
Squat Rocks x 30 seconds

and then …

Band Distracted Hip Flexor Stretch x 45 seconds per side

followed by …

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Clean & Jerk Progressions
Every 90 seconds, for 9 minutes (6 sets):
(Clean & Jerk) x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%

Back Squat Progressions
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 55%

Gymnastic Based Conditioning
35-49:
Four rounds for time of:
400 Meter Run
10 Strict Handstand Push-Ups to 4/2″ deficit
2 Legless Rope Climbs

50-54:
Four rounds for time of:
400 Meter Run
10 Strict Handstand Push-Ups
1 Legless Rope Climb + 1 Rope Climb

55+:
Four rounds for time of:
400 Meter Run
10 Strict Handstand Push-Ups to 5″ riser
2 Rope Climbs

Time Cap: 20:00

If you don’t have a rope then please substitute 5 Strict Towel Pull-Ups for every rope climb

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

Additional Optional Strongman Accessory Session
A.
Three sets of:
150-Foot Single-Arm Reverse Sled Drag (Left)
Rest 15 seconds
10 Sandbag Squats (HEAVY – bear hug hold)
Rest 15 seconds
150-Foot Single-Arm Reverse Sled Drag (right)
Rest 2-3 minutes

B.
Four sets of:
Harnessed Bear Crawl x 50 meters (should take you under 45 seconds to complete)
Rest 90 seconds

Focus on driving forward through the big toe knuckle on each foot and think about leaving dents in the ground from each step. Make the floor hurt from the force you exert into it on each step! Put weight into your hands as well so shift forward as you crawl.