August 26, 2016 – Masters Program
Dynamic Mobility & Activation Two sets of: Band Assisted Upper Anterior Chain Opener x 45 seconds Single Arm Bar Hang x 30 seconds each side…
August 25, 2016 – Masters 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 24, 2016 – Masters Program
Gymnastic Skills & Drills One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . . . Two sets of: Speed Swing x…
August 23, 2016 – Masters Program
Dynamic Mobility & Activation Wrist Stretch x 60 seconds and then … Three sets of: Banded Hip Flexor Stretch x 45 seconds per side Deep…
August 22, 2016 – Masters Program
Dynamic Mobility & Activation Every 90 seconds, for 12 minutes, complete: Interval 1 – Band Distracted Lat Stretch x 30-45 seconds per side Interval 2…
August 21, 2016 – 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…
August 20, 2016 – Masters Program
A. Every minute, on the minute, for 10 mintues: 3/4 Handstands on Wall x 30 seconds followed by . . . Every 2 minutes, for…
August 19, 2016 – Masters Program
Dynamic Mobility & Activation Three sets of: Single Leg Banded Good Mornings x 10 pulses per side Shoulder Opener x 30 seconds of pulses Band…
August 18, 2016 – Masters 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 17, 2016 – Masters Program
Gymnastic Skills & Drills One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . . . Three sets of: Speed Swing x…
August 16, 2016 – Masters Program
Dynamic Mobility & Activation Partner Assisted Front Rack Stretch x 3-5 pulses per side and then … Three sets of: Psoas Pulse x 8-10 pulses…
August 15, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes: Minute 1 – T-Spine Pulses on a bench x 45 seconds Minute 2…
August 14, 2016 – 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…
August 13, 2016 – Masters Program
A. Handstand against wall x 30 reps 55+ Handstand against wall x 20 reps Kick up to a handstand against the wall, insuring proper hand placement…
August 12, 2016 – Masters Program
Dynamic Mobility & Activation Two sets of: Rocking Box Bridges x 6-8 pulses Crossover Symmetry 90/90 Drill x 6-8 reps Deep Squat Progression x 5…