October 6, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Band Assisted Tricep Stretch x 30 seconds per side and then… Glute Activation Warm-Up A. One set of: Movement 1 –…
October 5, 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 4, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Banded Scarecrow x 2 minutes and then … Two sets of: Banded Lat Stretch x 45 seconds per side Banded Tricep…
October 3, 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 2, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 60 seconds in a Butterfly Stretch and then … Two sets of: Fire Hydrant Iso Hold x 60 seconds per…
October 1, 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…
September 30, 2017 – Masters Program 4.0
A. Two sets of: Target Reach Swing + Air Chair Swing x 1 rep *This should be practice for the timing of you jump and…
September 29, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Two sets of: Med Ball Thoracic Opener Psoas Pulse x 45 seconds per side and then . . . Two sets…
September 28, 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…
September 27, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Banded Scarecrow followed by. . . Extensor Stretch x 30 seconds and then . . . Two sets of: Banded Tricep…
September 26, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 5 minutes rolling out your quads, IT bands and glutes and then . . . Grab a partner and have…
September 25, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Two sets of: T-Spine Hold on Foam Roller x 60 seconds Ankle Pulse x 15 reps per side and then .…
September 24, 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…
September 23, 2017 – Masters Program 4.0
A. 35-54: For time: Row 500 Meters 15 Kettlebell Swings (24/16 kg) 30 Double-Unders Rest exactly 4 minutes, and then . . . For time:…
September 22, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Twisted Cross x 30 seconds per side and then . . . One set of: Prone PVC Pipe Pass Thrus x…