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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, September 26, 2013

IMG_6280Fitness & Performance:
A. EMOTM for 10 minutes:
Odd: Snatch grip deadlift 2-3 reps @3111
Even: reverse plank 45 sec
B. 10, 8, 6, 4, 2 reps for time:
Back squat @ 60% of 1RM
plate burpee

Health:
A. EMOTM for 10 minutes:
Odd: Snatch grip deadlift 2-3 reps @3111
Even: reverse plank 45 sec
B. 5-6 sets,  not for time:
back squat 4-5 reps
KB Swing Russian 8-10 reps heavy

Performance:
A. EMOTM for 10 minutes:
Odd: Snatch grip deadlift 2-3 reps @3111
Even: reverse plank or FLR 45 sec
B. 10, 8, 6, 4, 2 reps for time:
back squat
burpee box jump (24/20)

Coach’s Tips

Please use the tempo and rep range to determine your load for the snatch grip deadlifts and adjust per set to find something technically sound but challenging.  Straps are acceptable, but please do no compromise on your true snatch grip, it’s too easy to want to go narrower, but you would just be cheating yourself.  That being said, if you or the coaches find that there is any deviation from a perfectly aligned spine or pelvis in your bottom position, please elevate your barbell with some plates, but keep the grip wide. It takes very good hip mobility to get down there without compromising anything.  Note that any rounding  in the thoracic spine or falling of the shoulder blades is an indication to lower the weight.  Reverse plank is the same as last week, get those hips nice and high.  More advanced athletes can also try the batwing plank if reverse plank is too easy. For Part B, we’ll be keeping the load light but we want to emphasize good range of motion, knees out, and keeping the torso upright.  If you feel you can do this better on a front squat or a goblet squat, go with that instead.  For the burpee box jump choose a box that allows you to move fairly quickly.  If you tend to have knee, hip or ankle issues that are worsened by jumping, please consider substituting russian kettlebell swings x 2, instead of the burpees.

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