November 5, 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…
November 4, 2017 – Masters Program 4.0
A. One set of: Scap Pull-Ups x 10 reps and then … Three sets of: Supinated Grip Weighted Chest-to-Bar Pull-Ups x 2 reps Rest 60…
November 3, 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 proper hand and foot placement…
November 2, 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…
November 1, 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 31, 2017 – Masters Program 4.0
Openers and Activation Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Openers x 5/5/5 reps Rest as needed followed by… Rear…
October 30, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 2 minutes working on getting a neutral pelvis by following this video and then … One set of: Front Rack…
October 29, 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 28, 2017 – Masters Program 4.0
A. One set of: Scap Pull-Ups x 10 reps and then … Three sets of: Supinated Grip Chest-to-Bar Pull-Ups x 5 reps Rest 60 seconds…
October 27, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Band Assisted Tricep Stretch x 30 seconds per side and then… Glute Activation Warm-Up A. Every minute, on the minute, for…
October 26, 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 25, 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 24, 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 23, 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 22, 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…