August 7, 2017 – Masters Off-Season Program
***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on August…
August 6, 2017 – Masters Off-Season Program
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…
August 5, 2017 – Masters Off-Season Program
A. Three sets of: Russian Baby Makers x 6-8 reps Band Distracted Perfect Stretch x 45 seconds per side Y’s, T’s, W’s x 8 reps…
August 4, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Rocking Box Bridge x 5 pulses and then . . . KB Shoulder Stacking x 15 seconds + Turkish Get-Up x…
August 3, 2017 – Masters Off-Season Program
Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my…
August 2, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Band-Assisted Upper Body Anterior Chain Opener x 2 minutes Followed by … Rear Delt Warm Up Two sets of: Incline T…
August 1, 2017 – Masters Off-Season Program
Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute…
July 31, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Two sets of: T-Spine Hold on Foam Roller x 5-6 pulses Prone PVC Pipe Pass Thrus x 8-10 reps (add very…
July 30, 2017 – Masters Off-Season Program
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…
July 29, 2017 – Masters Off-Season Program
A. Every minute, on the minute, for 12 minutes, complete: Minute 1 – Russian Baby Makers x 6-8 reps Minute 2 – DB Z-Press x…
July 28, 2017 – Masters Off-Season Program
Gymnastics Skills & Drils Band-Assisted Scarecrow x 2 minutes and then . . . Every 30 seconds, for 6 minutes (4 sets) of: Interval 1…
July 27, 2017 – Masters Off-Season Program
Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my…
July 26, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Band-Assisted Upper Body Anterior Chain Opener x 2 minutes Followed by … Rear Delt Warm Up Two sets of: Incline T…
July 25, 2017 – Masters Off-Season Program
Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute…
July 24, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Two sets of: T-Spine Pulse on bench x 10 pulses Kettlebell Ankle Pulse x 10 pulses per side Deep Squat Progression…