February 8, 2017 – Masters Programming
Dynamic Mobility & Activation Two sets of: Barbell Shoulder Opener x 60 seconds Wall Slides x 6-10 reps Bamboo Press x 5 reps @ 2115…
February 7, 2017 – Masters Program
Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side…
February 6, 2017 – Masters Program
Dynamic Mobility & Activation Anterior Band-Distracted Pec Stretch x 60 secconds per side Followed by … Two sets of: Biceps Opening Curls x 5/5/5 reps…
February 5, 2017 – Masters 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…
February 4, 2017 – Masters Program
A. For time: 5Â Power Cleans 10Â Power Cleans 15Â Power Cleans 40-44: 205/135 lbs; 185/125 lbs; 155/105 lbs 45-49: 185/125 lbs; 155/105 lbs; 135/95 lbs 50-54: 155/105…
February 3, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: T-Spine Pulse on bench x 10 pulses Psoas Pulse x 8-10 pulses per side Deep Squat Progression x…
February 2, 2017 – Masters Program
A. Warm-Up: Run 800 meters @ 60% pace Followed by… Two sets of: High Knees x 20 meters Butt Kicks x 20 meters A/B/C Skips…
February 1, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: Rocking Box Bridge x 45 seconds Cobra Pose x 45 seconds Hand Plank to Press Lean x 5…
January 31, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: Banded Hip Flexor Stretch x 60 seconds per side Wrist Stretch Version 1 x 10 pulses Wrist Stretch…
January 30, 2017 – Masters Program
Dynamic Mobility & Activation Band-Assisted Upper Body Anterior Chain Opener x 2 minutes Followed by … Two sets of: Biceps Opening Curls x 5/5/5 reps…
January 29, 2017 – Masters 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…
January 28, 2017 – Masters Program
A. Four sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes Goal loading per set (by %): *Set 1 – 70-75% *Set 2…
January 27, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: T-Spine Pulse on bench x 10 pulses Kettlebell Ankle Pulse x 10 pulses per side Butterfly Stretch x…
January 26, 2017 – Masters Program
A. Warm-Up: Run x 400 Meters @ a moderate pace (50% pace) Followed by… Two sets of: Forward Lunges x 10 reps Reverse Lunges x…
January 25, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: Barbell Shoulder Opener x 60 seconds Wall Slides x 6-10 reps Bamboo Press x 5 reps @ 2115…