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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, July 18, 2013

Another oldie from the Ipad, Scott doing some overhead KB swings

Fitness:
A. EMOTM 6 min:
Deadlift 5 reps unbroken @75%
B. EMOTM 6 min:
Good morning 6-8 reps
C. EMOTM 6 min:
10 pistols alternating (5 per leg)
D. EMOTM 6 min:
10 KB snatch (alternate per round) (35/25)
E. EMOTM 6 min:
10 hollow rocks

Health:
A. EMOTM 6 min:
Deadlift 3 reps unbroken @75%
B. EMOTM 6 min:
Good morning 6 reps
C. EMOTM 6 min:
6 pistols alternating
D. EMOTM 6 min:
6 KB snatch (alternate per round)
E. EMOTM 6 min:
hollow hold 20 sec

Performance:
A. EMOTM 6 min:
Deadlift 6 reps touch n go unbroken @ 75%
B. EMOTM 6 min:
Good morning 6 reps
C. EMOTM 6 min:
12 pistols alternating
D. EMOTM 6 min:
12 KB snatch (alternate sides per round) (55/35)
E. EMOTM 6 min:
12 hollow rocks

Coach’s Tips

A bit of a different format today.  A good strategy is to warm up all the movements beforehand so that we can set the clock to go off every minute and seamlessly go from one exercise to another.  I recommend 1-2 min rest between exercises.  Most of these movements should be pretty straight forward.  If you don’t have a pistol, you can work on doing them to a box or bench or using a counter weight or even single leg or double leg deck squats.  If not sure about the loads, err on the light side.

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