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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, June 19, 2014

Fitness:
A. Deadlift, build to a heavy double
B. 2-3 attempts at max thrusters (95/65)
C. 2 sets:
Scorpion Stretch 10 reps per side
Good morning with dowel or band 10 reps
Couch Stretch 1 min per side

Health:
A. Deadlift, build to a heavy double
B. 4-5 sets of 1 min of work + 2 min rest
5 Heavy thrusters
Max Cal on AD or C2 for remainder of interval.
C. 2 sets:
Scorpion Stretch 10 reps per side
Good morning with dowel or band 10 reps
Couch Stretch 1 min per side

Performance:
A. 5 sets:
1 min wall facing handstand
1 min rest
30 sec Sots Press (front rack no weight or empty bar)
30 sec Sots press (back rack no weight or empty bar)
1 min rest
B.Deadlift, build to a heavy double
C. 2-3 attempts at max thrusters (135/95)
D. 3 sets:
Scorpion Stretch 10 reps per side
Good morning with dowel or band 10 reps
Couch Stretch 1 min per side

Coach’s Tips

For Part A, build to a heavy, but technically sound double. Then we see how many thrusters we can do without dropping the bar.  You can rest in the rack position or overhead but the set is over once you drop the bar. Score is number of reps in your best set. You can have up to 3 attempts, but you may want to skip the last set or go a bit heavier if you think you’ll get more than 25 reps. Rest as much as you need between attempts. Finish with some stretching.  You can do the good mornings more like a stretch with just a dowel or add the band, as you see fit.

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