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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, July 19, 2013

Fitness:
A. EMOTM 6 min:
Single arm KB press 5 reps (alternate sides per round)
B. EMOTM 6 min:
10 Double KB Jerk unbroken
C. EMOTM 6 min:
10 strict toes through rings or 2 strict skin the cat
D. EMOTM 6 minutes:
10 paralette shoot throughs no dip no pushup

Health:
A. EMOTM 6 min:
Single arm KB press 3 reps (alternate sides per round)
B. EMOTM 6 min:
5 Double KB Jerk unbroken
C. EMOTM 6 min:
5 strict toes to rings or 1 strict skin the cat
D. EMOTM 6 minutes:
5 paralette shoot through no pushup no dip

Performance:
A. EMOTM 6 min:
Single arm KB press 5 reps (alternate sides per round)
B. EMOTM 6 min:
10 Double KB Jerk unbroken (55/35)
C. EMOTM 6 min:
10 strict toes through rings or 2 strict skin the cat
D. EMOTM 6 minutes:
10 paralette shoot throughs with pushup, no dip

Coach’s Tips

Similar format to yesterday’s workout.  You can start at any station you like in order to avoid equipment and space bottlenecks.  The KB presses are single arm standing, so keep everything tight and go as heavy as you can manage for the 5 reps. These are great because of the increased range of motion due to the kettlebell rack position. The kettelbell jerks are done standing as well, but with 2 kettlebells of the same weight.  They are just like a barbell or dumbbell push jerk, except that with kettlebells, we generally don’t move the feet, we simply rebend the knees for the catch.  “Bumps” are a great warmup for these to help with the hip drive.  Make sure the toes to rings or skin the cats are strict and if you cannot do the full movement simply work on strict hanging leg raises.

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