May 5, 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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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. Perform this at 75-80% effort.

When the running clock reaches 20:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Backpack/Object Romanian Deadlifts
(hug the backpack/object tight to your chest, then push your hips back and hinge until you feel the end of your hamstring’s active range of motion)

Rest until the running clock reaches 28:00, and then perform the following…

For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges

Rest until the running clock reaches 38:00, and then perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Backpack Hang Clean and Press
10 Backpack Strict Press
25 Sit-Ups

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:
Today’s intention is to move with quality reps as fast as possible.

The first conditioning interval places a stronger emphasis on movement quality – the better you move, the more effective these exercises will be. The second and third intervals will force you to push your pace with relatively simple movement patterns that will keep your heart racing. Rest assured that the faster you complete your tasks, the more rest you’ll enjoy before the next interval.

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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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. Perform this at 75-80% effort.

When the running clock reaches 20:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts

Rest until the running clock reaches 28:00, and then perform the following…

For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges

Rest until the running clock reaches 38:00, and then perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups

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:
Today’s intention is to move with quality reps as fast as possible.

The first conditioning interval places a stronger emphasis on movement quality – the better you move, the more effective these exercises will be. The second and third intervals will force you to push your pace with relatively simple movement patterns that will keep your heart racing. Rest assured that the faster you complete your tasks, the more rest you’ll enjoy before the next interval.

Mobility & Activation (Primary Session)
Supine Hip Flexion Mobilization x 60-90 seconds per leg

followed by …

Hip Internal/External Rotation x 30-45 seconds per leg
(only use a weight if you are comfortable doing so, otherwise use just bodyweight)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Walks (right)
30 Seconds Lateral Walks (left)
30 Seconds Banded Good Mornings
30 Seconds Banded Squats
Rest 30 seconds

Clean & Jerk (Primary Session)
Every 90 seconds, for 9 minutes (6 sets):
(Clean & Jerk) x 1 rep

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

Back Squat (Primary Session)
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4 reps @ 75-80%

Upside Down Elizabeth (Primary Session)
35-54:
21-15-9
Squat Cleans (135/95 lbs)
Strict Handstand Push-Ups

55+:
21-15-9
Squat Cleans (95/65 lbs)
Strict Handstand Push-Ups to 5″ riser

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

Additional Optional Barbell Z-Press Session
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

Additional Optional Strongman Accessory Session
A.
Three sets of:
100-Foot Suitcase Carry (Left)
6-10 Tempo Strict Handstand Push-Ups @ 4011
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Three sets of:
Side Lying Leg Raises x 8-10 reps per leg
Rest 45 seconds
Ring Hamstring Curls x 8-10 reps*
Rest 45 seconds

*If you do not have access to rings then use a towel on floor that you can slide on