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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, May 24 2013

Persis & Coach Stef, ‘being all matchy matchy’

Fitness & Performance:
A. 4-5 sets:
Close Grip Bench Press 4-5 reps
Strict pullup 4-5 reps
GH Raise 4-5 reps
B. Four sets for max reps of HSPU against a 2-minute running clock:
Row 300M
HSPU
2 minutes of rest between sets

Health:
A. 4-5 sets:
Close Grip Bench Press 4-5 reps
Strict pullup 4-5 reps
GH Raise 4-5 reps
B. Five sets for max reps of HSPU against a 2-minute running clock:
Row 100M @80% + Row 100@50%
HSPU or wall walk 3-4 tough reps
90 to 120 sec rest between sets

Coach’s Tips

For Part A, you can modify the weight as you go.  For the close grip bench press (14″ grip), if you are able to do 5 reps with good technique, you should increase the weight.  If you cannot complete 4 reps with good technique, you need to scale back the weight.  Follow this with strict pullups  then glute ham raises.  If either of these are too easy, add weight.  Alternate grip per set on your pullups.  If you do not have pullups or glute ham raises, you can substitute negatives, or scale to active hang or ring rows for the pullups and glute/hip bridge for the glute ham raise. For Part B, the buzzer will go off every 2 minutes.  Start by rowing 300M, then in the remaining time, do as many handstand pushups as you can.  If you do not have handstand pushups substitute wall walks or simply kick up to the wall, hold for a breath, then come down and down and do a regular pushup, this counts as one rep.  Performance athletes can aim to do these at a deficit, using plates or paralettes.  This is also a good time to practice your kip if you know you already have the strength.

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