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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, August 3, 2013

Hay bale climbing! Photo Credit: Marc Lavergne

Fitness:
A. 6 sets:
Back squat 3-4 reps (use a weight you know you can do for 6 sets of 2 reps)
Batwing plank 40 sec
B. 10! reps for time:
Hang power clean (135/95)
Dips

Health:
A. 6 sets:
Back squat 3-4 reps (use a weight you know you can do 2 reps)
Batwing plank 40 sec
B. 5-6 sets not for time:
Hang power clean 2-3 reps
Dips or pushups 4-6 reps

Performance:
A. 6 sets:
Back squat 3-4 reps (use a weight you know you can do 2 reps)
Batwing plank 40 sec
B. 10! reps for time:
Power clean (175/115)
Ring Dips

Coach’s Tips

Today we start a new back squat program, “the patient lifter’s program”.  It is very simple: we will do 6 sets of back squats all at the SAME weight.  Choose a starting weight with which you are confident you can do 6 sets of at least 2 reps.  Do 6 sets of back squats at that weight, aiming to hit 3 to 4 good reps each time.  Once you are able to complete 6 sets of 4 reps at this weight, increase the weight. No need to go all out the first time you do this protocol, it’s better to leave a bit of room to improve next time than it is to fail or to attempt shady reps.  Take 2 to 3 minutes rest between sets and in that time complete 40 seconds of batwing plank or kettlebell batwings.  For Part B, choose a weight that will allow you to do these sets unbroken, not much more than 70% of 1RM.  Substitute ring pushups or regular pushups for the dips.  Assisted dips aren’t a good idea here, as we are working for time, so we want to choose movements in which we are technically proficient.

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