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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, August 8, 2013

Mud Hero 2013!

Fitness:
A. 6 sets:
Back Squat 3-4 reps
B. AMRAP in 8 minutes:
DB Renegade Row x 5 reps per side
DB Push Press x 10 reps
DB Walking Lunge x 20 steps
(use same weights for all exercises 35/25 per hand)

Health:
A. 6 sets:
Back Squat 3-4 reps
B. 3-5 sets not for time:
DB Renegade Row x 5 reps per side + 30 sec rest
DB Push Press x 5 reps + 30 sec rest
DB Walking Lunge x 10 steps + 60 sec rest

Performance:
A. 6 sets:
Back Squat 3-4 reps
B. AMRAP in 8 minutes:
DB Renegade Row x 5 reps per side
DB Push Press x 10 reps
DB Walking Lunge x 20 steps
(use same weights for all exercises 55/35)

Coach’s Tips

For Part A we continue with our patient lifter’s squat program.  If you did this last week, and were able to get all 6 sets of 4 reps at the same weight, you can increase it this time by 5 to 10 lbs.  If you did not get all 6 sets of 4 reps at the same weight, use the same weight again today.  Do all 6 sets at this same weight.  You are aiming to get 6 sets of 4  reps, but if you only get 2 or 3 that is fine, just stay at that weight for next time.  If this is the first time you are doing this, pick a weight that you know you can do for 6 sets of 2 to 3 reps but still try to get 3 or 4 reps on each set.  For part B, you will be using the same set of dumbbells for the entire workout.  Start with 5 renegade rows per side.  This is essentially a single arm row done in a plank position, alternating arms.  There is no pushup in this version.  You can consider widening your foot stance here for additional stability, try to keep hips and shoulder squared, or reduce the weight as needed.  After your rows, stand up and do 10 reps of push press, then move on to walking lunges with the same dumbbells.

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