July 23, 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 22, 2017 – Masters Off-Season Program
A. Every minute, on the minute, for 12 minutes, complete: Minute 1 – T-Spine Pulse on Bench x 30 seconds Minute 2 – DB Z-Press…
July 21, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Band-Assisted Scarecrow x 2 minutes and then . . . One set of: Interval 1 – Ring Scap Pull-Ups x 10…
July 20, 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 19, 2017 – Masters Off-Season Program
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y…
July 18, 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 17, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Two sets of: Overhead Barbell Underarm Stretch x 45 seconds Butterfly Pulse x 6-8 reps and then . . . One…
July 16, 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 15, 2017 – Masters Off-Season Program
A. Every minute, on the minute, for 12 minutes, complete: Minute 1 – Shoulder Opener x 30 seconds Minute 2 – DB Z-Press x 5…
July 14, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Band-Assisted Scarecrow x 2 minutes and then . . . Every 30 seconds, for 2 minutes (1 set) of: Interval 1…
July 13, 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 12, 2017 – Masters Off-Season Program
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y…
July 11, 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 10, 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 9, 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…