July 8, 2017 – Masters Off-Season Program
A. Three sets of: Weighted Pull-Ups x 2-3 reps Rest 60 seconds Strict Pull-Ups x 8-10 reps Rest 2 minutes B. Every 90 seconds for…
July 7, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Band-Assisted Scarecrow x 2 minutes and then . . . Two sets of: Ring Swings x 6-8 reps Band-Assisted Hip Flexor…
July 6, 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 5, 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…
July 4, 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 3, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation T-Spine Hold on Foam Roller x 5-6 pulses and then . . . One set of: Shoulder Circles x 20 reps…
July 2, 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 1, 2017 – Masters Off-Season Program
A. Three sets, not for time, of: L-Sit x 45-60 seconds Strict Supinated Grip Pull-Ups x 8-10 reps Wall Handstand Thigh Taps x 20 reps…
June 30, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Shoulder Mash x 2 minutes per side and then . . . Band-Assisted Scarecrow x 2 minutes and then . .…
June 29, 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…
June 28, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Three sets of: Partner T-Spine Stretch x 45 seconds Band-Assisted Hamstring Floss x 30 seconds per side Banded Lat Stretch x…
June 27, 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…
June 26, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation One set of: Banded Tricep Stretch x 45 seconds per side and then . . . T-Spine Hold on Foam Roller…
June 25, 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…
June 24, 2017 – Masters Off-Season Program
A. Three sets, not for time, of: L-Sit x 30-45 seconds Bar Muscle-Up x 5-8 reps (Options if you don’t have Bar Muscle-Ups: Jumping Bar…