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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, October 19, 2013

Fitness:
A. Deadlift; build to a heavy set of 3
B. 5 sets, every 2 minutes for 10 minutes:
3 Deadlift @90% of Part A
9 Wall Ball Shots (Heavier or higher than usual, same as last monday)
27 double unders

Health:
A. Deadlift; build to a heavy set of 3
B. 5 sets, for quality not for time:
3 Deadlift
6 Wall Ball Shots (Heavier or higher than usual, same as last monday)
30-45 sec skipping practice or  KB Snatch 10 reps

Performance:
A. Deadlift; build to a heavy set of 3
B. 5 sets, every 2 minutes for 10 minutes:
3 Deadlift @90% of Part A
9 Wall Ball Shots (30/20 to 10 or 11ft line)
27 double unders unbroken

Coach’s Tips

For Part A build up to a heavy, but technically sound set of 3 reps, avoid doing to many sets to warm-up as we will have a bunch of deadlifts to do in Part B.  For Part B, the clock will buzz every 2 minutes, at which point you will do 3 deadlifts at less than Part A, about 90%.  From the deadlifts, go straight into your wall ball shots.  The wall ball shots should be heavier or higher than usual, something similar to what you did last Monday for 7 reps, but we still want to see these reps unbroken. Go straight into the double unders from the wall ball shots, aiming for 27 double unders.  If you have double unders, but not this many, reduce the number to something you think you can complete in about 30 seconds.  If you don’t have any double unders at all, substitute paralette lateral jumps.  If you have any knee, ankle, hip or back issues that tend to be aggravated by jumping, please substitute 10 KB snatches, 5 per side.

 

 

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