#914

Darin Deaton
Keymaster

Day 1 Masters Basic Programming 8 week cycle:

Each day of training will consists of Warm-Up(W), skill(intermittent)(Sk), Strength(S), Conditioning(C) and mobility(M) components. It’s that simple. I will program on a 5 day a week training model, 3 on 1 off, 2 on 1 off. If you do otherwise, just match the work to your schedule. See the thread above for training structure.

W-Dynamic warm-up before the WOD (adequately warm-up the target areas for training)
Sk – practice DU’s for 5 min
S – DL @ 55% of 1 RM 3×5
C – AMRAP in 2×5 min, 2 min rest between sets of thrusters 95/65 lbs 10 reps, pull-ups 10 reps
M – choose one area of mobility deficiency and perform 2-3 stretches for that area. Also do this one other time in the day.