April 20, 2020 – Masters Program

The FREE Online Mind-Muscle Class was a hit! See you this Mon & Fri at 9am PST.

Registration: https://zoom.us/meeting/register/upYpd-GqqTsiKIXqtyJG7WWPksxUImTEng
Learn more

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…

Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels

30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

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 14:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
The intention of today’s session is to work on higher volume reps and being able to transition between movements efficiently and effectively.

During the 16 minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.

The subsequent 2 rounds for time are meant to be a sprint through the same movements, but the lower end of the rep scheme, as performed during the EMOM.

You will be challenged to transition quickly from the bearhug squats to the sumo deadlift high pulls without setting your bag down.

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…

Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

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 14:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Floor Press
Station 2: 10-15 Front Squats
Station 3: 30 Seconds Max Reps of Hang to Overhead
Station 4: Rest

Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
10 Floor Press
10 Front Squats
10 Hang to Overhead

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Banded Face Pulls

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:

The intention of today’s session is to work on higher volume reps and being able to transition between movements efficiently and effectively.

During the 16 minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.

The subsequent 2 rounds for time are meant to be a sprint through the same movements, but the lower end of the rep scheme, as performed during the EMOM.

You will be challenged to transition quickly from the floor press to the front squats.

PRIMARY SESSION

Mobility & Activation
Band Distracted Hamstring Floss x 30 seconds per side
Band Distracted Perfect Stretch x 30 seconds per side

and then …

Every minute, on the minute, for 12 minutes (3 sets):
Station 1 – Jumping Jacks x 30 reps
Station 2 – Russian Baby Makers x 8-10 reps
Station 3 – Banded Pass Thrus in Squat x 15 reps
Station 4 – Prone Walk Outs x 3-5 reps

Overhead Squats
Every 2 minutes, for 8 minutes, complete (4 sets)
Regular Grip Overhead Squat x 3 reps @ 2211

Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee

*Set 1 = 2 reps @ 65% of 1-RM Snatch
*Set 2 = 2 reps @ 70% of 1-RM Snatch
*Set 3 = 2 reps @ 75% of 1-RM Snatch
*Set 4 = 1 rep @ 80% of 1-RM Snatch
*Set 5 = 1 rep @ 85% of 1-RM Snatch
*Set 6 = 1 rep @ 87-90% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

If you aren’t able to maintain form then keep the % lower today and focus on strong positioning.

Back Squat Progressions
In 15 minutes, establish a 5-RM Back Squat

Max Reps Conditioning
35-54:
Complete as many reps as possible in 90 seconds:
Assault Bike x 20/15 calories
Max Rep Chest-to-Bar Pull-Ups
Rest 3 minutes and repeat for a total of FOUR sets.

55+:
Complete as many reps as possible in 90 seconds:
Assault Bike x 20/15 calories
Max Rep Chin-Over-the-Bar Pull-Ups
Rest 3 minutes and repeat for a total of FOUR sets.

*You should have at least 30 seconds for your pull-ups. If not then reduce the calories.

Optional Additional Row Endurance Session
Three sets of:
Row 3000 Meters @ prescribed s/m
Rest 4 minutes

*0-1000m @ 24 s/m
*1000-2000m @ 26 s/m
*2000-3000m @ 24 s/m