May 7, 2020 – Masters Program

Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:

1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas. Move through these stretches in the morning or after your training piece.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.

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 8 minutes (4 sets) for max reps of:
Station 1 = 30 second Wall Sit + Alternating Lunges
Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 30 Seconds of Backpack Goatbaggers + 30 seconds of Bent-Over Backpack Rows
Station 2 = Rest

Every minute, on the minute, for 6 minutes (3 sets) for max reps of:
Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Station 2 = Rest

Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such that you can still speak in short sentences.

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 proper mechanics and and move a full hour.

The first priority of the EMOM is to make your holds perfect. Make your holds beautiful and perform however many proper reps of the following movement as possible. Do not be concerned with trying to elevate the heart rate really high. Today we are keeping it lower. Getting good reps for 30 minutes and then we will follow it with a run.

On the run, enjoy being outside and think about breathing calmly. Try breathing only throught your nose if you have never tried it before.

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 8 minutes (4 sets) for max reps of:
Station 1 = 30 second Wall Sit + Alternating Lunges
Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 30 Seconds of Dumbbell Romanian Deadlift + 30 seconds of Double Dumbbell Bent-Over Row
Station 2 = Rest

Every minute, on the minute, for 6 minutes (3 sets) for max reps of:
Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Station 2 = Rest

Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such thta you can still speak in short sentences.

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 proper mechanics and and move a full hour.

The first priority of the EMOM is to make your holds perfect. Make your holds beautiful and perform however many proper reps of the following movement as possible. Do not be concerned with trying to elevate the heart rate really high. Today we are keeping it lower. Getting good reps for 30 minutes and then we will follow it with a run.

On the run, enjoy being outside and think about breathing calmly. Try breathing only throught your nose if you have never tried it before.

Optional Run Session

Four sets of:
500 Meter Run
Rest 4 minutes