September 21, 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 20, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Rocking Box Bridge x 10 pulses 60+: Gymnastics Bridge Up x 30 seconds followed by. . . Extensor Stretch x 30…
September 19, 2017 – Masters Program 4.0
Dynamic Mobility & Activation PVC Pipe Front Rack Stretch and then . . . Band Assisted Perfect Stretch Band Assisted Lat Stretch and finish with…
September 18, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Overhead Barbell Underarm Stretch Follwed by. . . Banded Hip Flexor Stretch x 60 seconds per side and then. . .…
September 17, 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 16, 2017 – Masters Program 4.0
A. One set of: Air Chair Swing x 5 reps Rest 30 seconds, then. . . Every minute, on the minute, for 6 minutes: Double-Unders…
September 15, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Two sets of 15 meters forward, then 15 meters backwards of each of the following: The Crab Rest 60 seconds The…
September 14, 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 13, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Banded Scarecrow Straddle & Pike Stretch followed by… Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules…
September 12, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 5 minutes rolling out your lats and then . . . One set of: Butterfly Stretch x 60 seconds Wrist…
September 11, 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 10, 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 9, 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 8, 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 7, 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…