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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, August 16, 2013

Photo Credit: Peter Yarych

Fitness:
A. Press Cluters:
3.3.3
2.2.2
1.1.1
1.1.1
Rest 10-15 sec between reps and 2-3 minutes between sets
B. 7,6,5,4,3,2,1 reps for time:
strict chinups or pullups
paralette shoot throughs with pushup

Health:
A. Press Cluters:
3.3.3
2.2.2
1.1.1
1.1.1
Rest 10-15 sec between reps and 2-3 minutes between sets
B. 3,2,1,3,2,1,3,2,1 reps:
strict chinups or pullups
paralette shoot throughs with pushup OR dip

Performance:
A. Press Cluters:
3.3.3
2.2.2
1.1.1
1.1.1
Rest 10-15 sec between reps and 2-3 minutes between sets
B. 10,9,8,7,6,5,4,3,2,1 reps for time:
strict chinups or pullups
paralette shoot throughs with pushup

Coach’s Tips

For Part A we are doing clusters for our presses, however, this time instead of doing clusters of single reps, we are doing clusters of 3 reps,2 reps and 1 rep.  For the first cluster do 3 reps, rack the bar and rest about 10 seconds, pick it up again, do 3 more reps, rack the bar, rest 10 seconds, pick it up again, and do the last 3 reps, and so on for the clusters of 2 and for the final 2 clusters which are clusters of singles.  You’ll want to build up the weight as you go and get pretty close to your 1RM by the time you hit the last cluster.  For Part B, we have a descending ladder of strict pullups or chin-ups and paralette shoot throughs.  As rx’d these include a pushup but if you are still working on the pushup, you may omit this part for the timed wod and work on your pushups after class.  Modifications for the pullups include banded strict pull-ups as well as ring rows.

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