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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, July 27, 2013

Fitness:
A. Four sets of:
Deadlift x 5 reps
Hold bottom of squat 30 sec
B. For time:
40 Double-Unders
20 Russian Kettlebell Swings (55/35 kg)
10 Handstand Push-Ups
800 Meter Run
10 Handstand Push-Ups
20 Kettlebell Swings
40 Double-Unders

Health:
A.Four sets of:
Deadlift x 3 reps
Hold bottom of squat 30 sec
B. 4-5 sets not for time:
Farmer Carry to end of rink and back (heavy)
10 Russian Kettlebell Swings
5 Single Arm KB press per side
Walk or easy jog around the building or practice skipping for 1 min

Performance:
A.Four sets of:
Deadlift x 5 reps
Behind the neck presses at bottom of the squat 6-8 reps
B. For time:
40 Double-Unders
20 Overhead Kettlebell Swings (70/55)
10 Handstand Push-Ups
800 Meter Run
10 Handstand Push-Ups
20 Overhead Kettlebell Swings (70/55)
40 Double-Unders

Coach’s Tips

For Part A, we are taking 4 working sets to build to a heavy set of 5 on the deadlift.  Aim to work at about 60 to 70% for the first two sets and about 70% to 90% for the last two sets.  In between sets, actively hold the bottom of a squat for 30 seconds, don’t bottom out on this.  Performance athletes, add in some light behind the neck barbell presses while at the bottom of that squat.  Part B is for time.  If you do not have double unders do 3 x single skips.  If you do not have handstand pushups, you can go with 3 wall walks per round or kick up to a handstand then come down and do a regular pushup, this would count as one rep and allows you to get more comfortable kicking up to the handstand.

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