LEGACY PROGRAM
Bill Grundler
Functional FitnessFinally, a program that understands what a Master Aged Athlete NEEDS to keep improving and moving forward. It takes someone who understands not just what it takes as a coach and an athlete, but to understand the volume and programming so that the athlete can recover. Masters improve when they recover correctly. This is the only program that is designed for an older athlete by an older athlete. It doesn't matter if you are wanting become a Games level athlete, or if you are just looking for something that helps you to be the best you can be, at any age. This is the program for you!
Included is a daily workout that includes a warm up, mobility for the day, a strength or technique portion, a workout for the day and a cool down. There are Scales and Modifications for each movement and a written understanding of he intent of each workout portion so that the correct response and effect of the workout is achieved. This allows YOU to work on your weaknesses, while still crushing your strengths.
Your LEGACY is waiting!!! BUILD YOUR LEGACY TODAY!!
A
Calf Stretch
B
Leg Swings
C
MWOD Front Rack PVC Pipe Ext Rot
D
Foam Roll
For Time: (30 min Clock)
E
IF YOU FINISH IN 30 MIN CAP!! For Time: 800m Run 30 reps Squat Clean Thrusters (135/95, 55%1RM Thruster, 20-25UB) 400m Run 20 reps Squat Clean Thrusters (165/115, 65%1RM, 14-18UB) 200m Run 10 reps Squat Clean Thrusters (185/125, 75%1RM, 6-10UB) 30 reps Sit Ups 10 reps Squat Clean Thrusters (185/125, 75%, 6-10UB) 200m Run 20 reps Squat Clean Thrusters (165/115, 65%, 14-18UB) 400m Run 30 reps Squat Clean Thrusters (135/95, 55%, 20-25UB) 800m Run SCORE: time
For Reps (30 min Clock)
F
IF YOU DONT FINISH IN 30 MIN CAP!!! Total reps finished in 30 min: 800m Run 30 reps Squat Clean Thrusters (135/95, 55%1RM Thruster, 20-25UB) 400m Run 20 reps Squat Clean Thrusters (165/115, 65%1RM, 14-18UB) 200m Run 10 reps Squat Clean Thrusters (185/125, 75%1RM, 6-10UB) 30 reps Sit Ups 10 reps Squat Clean Thrusters (185/125, 75%, 6-10UB) 200m Run 20 reps Squat Clean Thrusters (165/115, 65%, 14-18UB) 400m Run 30 reps Squat Clean Thrusters (135/95, 55%, 20-25UB) 800m Run *100m = 1 rep *Total reps is 178 *SCORE = total reps
A
KB External Shoulder Rotation
B
Lacrosse Ball
C
Calf Stretch
D
BarBell Mashing
E
Bench Press Party
4, 3, 2, 1 @ 75, 80, 85, 90 %
15 min Clock (Part 1)
F
15 min Clock Part 1) 6 min AMRAP: 30 reps Double Unders *(2:1 Singles) 15 reps Wall Ball *(30/20#@10', heavier than normal) 10 reps HSPU *(Box scale, seated BB press,12-16UB) SCORE: total reps 3 min REST before Part 2
15 min Clock (Part 2)
G
AFTER 3 MIN REST Part 2) 6 min AMRAP: 5 reps HSPU 10 reps Wall Balls 15 reps Double Unders *use same scales or mods for this section SCORE: total reps
A
Banded Shoulder External Rotation
B
Foam Roll
C
Overhead Pause Squats
5 x 5
4 Rounds for Time (18 min clock)
D
IF YOU FINISH!!! 4 Rounds for time: (18 min cap) 20 reps DB Hang Cleans (50/35, wt used in Open,20-25UB) 15 reps DB Box Step Up (24/20", 12-18UB) 10 reps Toes to Bar (15 sit-ups) 2 reps Rope Climbs (6:1 pull ups, 2:1 prone RCs) SCORE: Time SCALES and MODS: *if you finish put your time, if you dont finish then put rep on the next block. DB HC: same weight used in the open. Use the UB number to pick your weights. Use 2 DBs for this. DB SU: hold dbs wherever you like but they must be in each hand. Scale height of box if you need. Both feet must touch the top of the box when you go over. T2B: Rx t2b, Scales: toes high as possible, knees to elbow, ghd, v-ups, knees to chest, feet over hip crease, knees over hip crease, sit up. RC: reg RC, 2:1 prone climbs, 6:1 pull ups
4 Rounds for Time (18 min Clock)
E
IF YOU DONT FINISH!!!! 4 Rounds for time: (18 min cap) 20 reps DB Hang Cleans (50/35, 20-25UB) 15 reps DB Box Step Up (24/20", 12-18UB) 10 reps Toes to Bar (15 sit ups) 2 reps Rope Climbs (6:1 pull ups, 2:1 prone RCs) SCORE: total reps SCALES and MODS: *if you finish put your time, if you dont finish then put rep on the next block. DB HC: same weight used in the open. Use the UB number to pick your weights. Use 2 DBs for this. DB SU: hold dbs wherever you like but they must be in each hand. Scale height of box if you need. Both feet must touch the top of the box when you go over. T2B: Rx t2b, Scales: toes high as possible, knees to elbow, ghd, v-ups, knees to chest, feet over hip crease, knees over hip crease, sit up. RC: reg RC, 2:1 prone climbs, 6:1 pull ups
A
Foam Roll
B
Lacrosse Ball
C
Muscle Up Drills
Triple Tabata
D
12 min Triple Tabata: Pull-Ups (Scale: Jumping Pull-ups) Dead Lifts (275/195, 60%1RM, 24-28UB) Ring Dips (Scale w/band to get at least 10 min) 1 Rd = :20 max reps pull-up, :10 rest, :20 max Dead Lift, :10 rest, :20 sec max reps Ring Dip, :10 rest. SCORE: Total reps *note your total reps of each movement
A
Banded Shoulder External Rotation
B
Foam Roll
C
Barbell and Foam Roller Thoracic Spine
D
Calf Stretch
E
Snatch 1st Pull Work
3 x 5 @ 90, 110, 120 %
F
Snatch High Pull
3 x 3 @ 90, 100, 110 %
G
Snatch Balance
4 x 3
20 min AMRAP
H
20 min AMRAP 100m Run 1 reps Snatch (start @60%1RM, increase each rd) *if 1RM is over 190#, then increase by 10#, if under then increase by 5# each round *3 attempts at each weight before you have to run again. then reattempt the weight. *must go up by these increments *SCORE: highest successful lift
A
Foam Roll
B
Banded Good Mornings
C
Lacrosse Ball
Push Press UnBroken
D
With running Clock: 10 reps Push Press UB (155/105, 50%, 20-25UB) 1 min REST 15 reps PP UB 2 min REST 20 reps PP UB 3 min REST 25 reps PP UB *These must be UNBROKEN sets. *If you break or fail early, then that set is done. take the listed rest for that set then move on. *the 10 and 15 should be aright. The set of 20 is the first fight but you SHOULD be able to get it. the set of 25 is to see how much grit you have! SCORE: total reps completed out of 70
3 Rounds for Time
E
For Time: 3 Rounds: 30 reps DB Snatch (50/35, Open Wt, 40-45UB) 15 reps Toes to Bar (Scale: 20 sit ups) **GO FAST!!!!!**
Bill Grundler
I am you. I feel what you feel. I know what it feels like the next day. The difference is that i know EXACTLY what it takes for you to continue to you move forward and improve as you get older. Let me use my knowledge, experience and expertise to help move forward and improve as you get older. Age is nothing but a number, but lets put you on the best path to success!
You have seen all the other programs out there. You know what everyone else is doing, but you KNOW its not working the way its supposed to. Don't let your fitness be decided by a young kid. Let someone that understands your "vintage-ness" guide you and
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Sondra Fulford
Long time BADASS Member!!
Verified Athlete"I am turning 55 in Dec and feel GREAT! I am a little sore each day, but recover well over night due to the way the workouts are programmed. I feel young, strong and healthy! Thank you Bill Grundler and The Legacy Program for all the time you put into this amazing program!"
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LEGACY PROGRAM
LEGACY PROGRAM
LEGACY PROGRAM
