October 21, 2017 – Masters Program 4.0
A. One set of: Scap Pull-Ups x 10 reps and then … Three sets of: Pronated Grip Pull-Ups x 8-12 reps Rest as needed B.…
October 20, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 2 minutes on each arm in the lat stretch and then… Glute Activation Warm-Up A. One set of: Uphill Donkey…
October 19, 2017 – Masters Program 4.0
Recovery Day Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first…
October 18, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 2 minutes opening up the t-spine and then … Spend 2 minutes on each side rolling out the pecs and…
October 17, 2017 – Masters Program 4.0
Openers and Activation Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed followed…
October 16, 2016 – Masters Program 4.0
Dynamic Mobility & Activation Spend 2 minutes on each leg in the Perfect Stretch. and then … Spend 2 minutes on each side rolling out…
October 15, 2017 – Masters Program 4.0
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility…
October 14, 2017 – Masters Program 4.0
A. One set of: Scap Pull-Ups x 10 reps and then … Three sets of: Wide Grip Pull-Ups x 5 reps Supinated Grip Pull-Ups x…
October 13, 2017 – Masters Program 4.0
Dynamic Mobility & Activation T-Spine Stretch x 60 seconds and then… Glute Activation Warm-Up A. Spend 2 minutes working on Handstand Marching. Followed by. .…
October 12, 2017 – Masters Program 4.0
Recovery Day Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first…
October 11, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Rocking Box Bridge x 4-5 pulses 55+: Overhead Barbell Underarm Stretch + Wall Bridge and then … One set of: Scap…
October 10, 2017 – Masters Program 4.0
Openers and Activation Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed followed…
October 9, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 2 minutes working on getting a nuetral pevlis by following this video. and then … One set of: Front Rack…
October 8, 2017 – Masters Program 4.0
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility…
October 7, 2017 – Masters Program 4.0
A. One set of: Scap Pull-Ups x 10 reps and then … Three sets of: Wide Grip Pull-Ups x 5 reps Pronated Grip Pull-Ups x…