June 23, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Band-Assisted Scarecrow x 2 minutes and then . . . Every minute, on the minute, for 9 minutes: Minute 1 -…
June 22, 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 21, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Three sets of: T-Spine Pulse on Bench x 45 seconds Band-Assisted Hamstring Floss x 30 seconds per side Foam Roll Lats…
June 20, 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 19, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Twisted Cross Pec Stretch x 60 seconds each side and then . . . T-Spine Hold on Foam Roller x 5-6…
June 18, 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 17, 2017 – Masters Off-Season Program
A. Every 30 seconds for five minutes (ten sets) of: Rope Hang Hold x 10 seconds + climb three steps up the rope (opposite hand…
June 16, 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 15, 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 14, 2017 – Masters Off-Season Program
Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps…
June 13, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Three sets of: Rocking Box Bridge x 5-8 pulses Rest as needed and then . . . Two sets of: Band-Distracted…
June 12, 2017 – Masters Off-Season Program
*This week we will be doing some re-testing as well as be testing some potential new 1-rep maxes. We will be continuing on our 12…
June 11, 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 10, 2017 – Masters Off-Season Program
A. Every minute, on the minute, for 3 minutes (3 sets) of: Jump to Hollow Body Swing x 6-8 reps Followed by. . . Every…
June 9, 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…