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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, June 8 2013

Persis doing some thoracic mobility

Fitness:
A. Front Squat 7 sets of 3 reps; work on thoracic mobility between sets
B. “Cindy”

OR

Three rounds for time of:
Box Jump x 10 reps (30″/24″) (jump up step down)
Paralette Shoot Through x 15 reps
Russian Kettlebell Swings x 20 reps (70/55)

Health:
A. Front Squat 7 sets of 3 reps; work on thoracic mobility between sets
B. 4-5 sets not for time:
Paralette Shoot Through x 3 rep
Hip Extension Weighted x 6 reps
Russian Kettlebell Swings x 9 reps

Performance:
A. Front Squat 7 sets of 3 reps; work on thoracic mobility between sets
B. “Cindy”

OR

Three rounds for time of:
Box Jump x 10 reps (34″/30″) (jump up, step down)
Paralette Shoot Through (no pushup) x 15 reps OR Muscle-Up x 5 reps
Overhead Kettlebell Swings x 20 reps (70/55)

Coach’s Tips

For Part A, we are looking to build to a heavy set of 3 (not maximal, but something you can sustain for all sets), then do 6 more sets of 3 across at that same weight.  Aim to add 4 to 6% to what you did for the sets of 4 last time.  Work up to it fast, so that you’ll have time to do all 7 sets and still rest 1 to 3 mintues between sets.  In between sets work on thoracic mobility, coach’s choice!  for Part B, you have two choices today.  If you are doing the Spring Leaning Challenge and will not have the chance to come in on Sunday, you can do Cindy today.  It is 20min AMRAP 5 pullups, 10 pushups, 15 air squats, focussing on full range of motion for all movements.  I recommend using the same modifications you used the first time if this is part of your challenge.  If you would like to do the other workout list above, aim to work at a steady pace for the 3 rounds.  If you haven’t yet squatted your bodyweight, or if you have ANY type of ankle, knee, hip, or back problem, please substitute russian step-ups, GHD hip extensions or use a very low box such as 12 inches.  Please ask the coach for a good substitution.  The paralette shoot throughs do not include a pushup or a dip today, just work on jumping or stepping through and make sure you completely open up the hips.

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