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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday June 21 2013

Fitness:
A. Push Press Test: find your 1 RM
B. AMRAP in 12 min:
1 hang power clean (135/95)
2 handstand pushups
3 K2E
2 hang power clean
3 handstand pushups
4 K2E
3 hang power clean
4 handstand pushups
5 K2E
4 hang power clean
etc…

Health:
A. Push Press Test: find your 1 RM
B. 4-5 sets not for time:
2 hang power clean
3 handstand pushups or wall walks
4 strict K2E or hanging leg raises
Rest 90 sec

Performance:
A. Push Press Test: find your 1 RM
B. AMRAP in 12 min:
1 power clean (165/115)
2 deficit handstand pushups (paralettes, 45lb plates)
3 K2E
2 power clean
3 handstand pushups
4 K2E
3 power clean
4 handstand pushups
5 K2E
4 power clean
etc…

Coach’s Tips

Part A is testing our 1 rep max on the push press.  Make sure your hips, ankles and shoulders are well mobilized for this then start working  your way up and find your max. Part B is cleans, handstand pushups and knees to elbows.  For the cleans, choose a weight that is no more than 80% of your 1RM and focus on technique and leg drive.  Handstand pushups modifications include wall walks or kicking up to a handstand followed by a regular pushup. For knees to elbows any version of hanging leg raise is a good option.

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