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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday June 28, 2013

An oldie found on the iPad. Coach Joao with Jacquelyn!

Fitness:
A. Close Grip Bench Press, find your 1 rep max
B. 2 sets:
5 minutes to complete:
1000/850m Row
AMRAP muscle-ups
Rest 5 minutes between sets

Health:
A. Close Grip Bench Press, find your 1 rep max
B. 5-6 sets, not for time:
2-3 strict muscle-ups or 2-3 pullups & 2-3 dips
Row 30 sec at 85%
Row 1 min 30 sec at 50%
Rest 1 minute

Performance:
A. Close Grip Bench Press, find your 1 rep max
B. 2 sets:
5 minutes to complete:
1000/850m Row
AMRAP bar muscle-ups
Rest 5 minutes between sets

Coach’s Tips

You know it’s going to be a good weekend when you start it off with bench press.  Time to find your 1 rep max in the close grip bench press, for which the grip  is 14 inches apart.  Make sure you work with a partner and get a spotter when you start getting close to your max. Get lots of rest between your heave attempts.  Use your entire body to lift, abs on, ass on, and dig those heels into the ground hard.  Part B continues with this week’s format.  You’ll have 5 minutes to complete a row, and then get as many muscle-ups as you can.  If you are close to a muscle-up but not quite, you can do jumping muscle-ups or modified muscle-ups from the knees.  If you don’t have pullups and dips, sub paralette shoot throughs with a pushup and a dip.  Pay special attention to keeping shoulders in a good position.  Don’t attempt the dip on the paralette shoot through if you have trouble keeping your chest up and shoulders set back properly in the dip, as we tend to see injuries in this movement due to lack of shoulder mobility in that internally rotated position.  Performance athletes, if you feel confident in your ring muscle-ups, you can work on your bar muscle-ups instead.

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