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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, June 7 2013

Baby Emerson, sucking on her lip as she naps! How cute!

Fitness:
A. 5 sets:
Deficit HSPU 4-5 reps
DB IYT 4-5 reps each
B. 3 rounds for time of:
20 Pistols (alternating)
15 Push Press (115/75)
10 Strict Pull-ups

Health:
A. 5 sets:
Deficit HSPU 4-5 reps
DB IYT 4-5 reps each
B. 4-5 sets not for time of:
6-8 Pistols (alternating); rest 8 breaths
3-4 Push Press; rest 8 breaths
3-4 Strict Pull-ups; rest 15 breaths

Performance:
A. 5 sets:
Deficit HSPU on paralettes 4-5 reps
IYT pulls on rings 4-5 reps each
B. 3 rounds for time of:
20 Pistols (alternating)
15 Push Press (135/85)
10 Weighted Pull-ups (25/10)

Coach’s Tips:

Part A is for technique not for time so rest as needed between exercises.  Choose a handstand puhup variation that is challenging for 4 to 5 reps.  If you can kick up, sub any type of negative but fight to control it all the way down.  If you have hanstand pushups, then do them at a deficit, with hands on paralettes or plates, to increase the range of motion.  The IYT drills should be done with dumbbells, with special attention to keeping shoulder blade pinned back.  For performance, consider doing them on the rings, but make sure you can keep it tight.  For Part B, we have pistols, push press and pullups.  If you don’t have pistols sub deck squats or single leg deck squats or single leg squats to a box or bench.  If you don’t have pull-ups, please sub ring rows.  If you have a pullup but not 10, you can use a band for strict pullups in this workout.  For push press, please use a weight that is no more than 60 to 65% of your 1RM.

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