October 5, 2021 – Masters Program

Mobility, Activation & Warm-Up

Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

Single Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side

and then …

Three sets of:
Static Ring Holds x 15 seconds
Rest as needed

A.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
30-50 Double Unders or 30 seconds of Double-Under Practice
10 Strict Handstand Push-Ups* (55+: 3-5″ riser)

*if you can do these unbroken then try adding a slight deficit

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

B.
Every 2 minutes for 32 minutes (4 sets of):
Station 1 – Plank Hold x 60-90 seconds
(add weight if you can make the full 90 seconds)
Station 2 – Landmine Row x 8 reps each arm @ 2111
Station 3 – 25 Wall Ball Shots (35-54: 20/14 lbs to 10/9′ target; 55+: 20/10 lbs to 9′ target)
Station 4 – Plate Pinch or Dumbbell Hexagonal Carry x 60 seconds

C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Athlete Notes:

Please avoid any desire you may have to add in additional work! Remember, this is a deload week so we want to see a little less volume and intensity this week! Let those joints and your mind rest from the usual training stimulus and keep that intensity at bay!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Running Endurance Option

1-Mile Time Trial