October 5, 2021 – Masters Program

Mobility, Activation & Warm-Up

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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:

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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

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1-Mile Time Trial

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Cem Sibay
Cem Sibay
October 6, 2021 7:05 am

A. This felt like a regular wod when I did as prescribed. But excited got my hspus back to be able to complete full strict volume.

B. Used 25kg for landmine 16reps simce used both hands. Used 10kg rogue plates for holds. 60 sec plank and 25 wall balls (hardest of four).

Nichole Kribs
Nichole Kribs
October 6, 2021 7:46 am
Reply to  Cem Sibay

Fantastic to hear about your HSPU Cem!

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