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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, August 6, 2013

Photo Credit: Peter Yarych

Fitness:
A. 20 minutes to work to a near maximal complex from rack:
1 Push Press
1 Push Jerk
1 Split Jerk
B. 3 rounds for time:
10 HSPU
Run 200M
10 Strict Pullups
Rest 2 minutes between rounds and aim to keep splits consistent

Health:
A. 20 minutes to work to a near maximal complex from rack:
1 Push Press
1 Push Jerk
1 Split Jerk
B. 4-5 sets not for time:
3-4 HSPU or wall walks
3-4 weighted pullups or strict pull-ups
Row, Airdyne or Run 30 sec at 80% + 30 sec @50%
Recovery walk around the building

Performance:
A. 20 minutes to work to a near maximal complex from rack:
1 Push Press
1 Push Jerk
1 Split Jerk
B. 3 rounds for time:
10 deficit HSPU (paralettes/45lb plates)
Run 200M
10 Strict Pullups OR 5 Bar Muscle-Ups
Rest 2 minutes between rounds and aim to keep splits consistent

Coach’s Tips

For Part A, we are aiming to go heavy, focusing on powerful hip drive and good overhead positioning.  Mobilize as necessary to come into this with a good rack position and solid overhead position while still maintaining midline stability.  For Part B, we are looking to keep the same pace for all 3 sets, hence the rest.  You’ll want to work at around that 90% effort range.  If you don’t have handstand pushups to 1 abmat or less, you can sub 1 kick up to handstand + 1 pushup for each handstand pushup or 3 wall walks per round.  Pullups are strict so you may use a band as long as your overhead positioning is solid.  Ring rows are a better option if you tend to be tight in the shoulders when overhead or if you need a band bigger than the green band.  If you have any issues with running (ankles, knees, hips…), you can sub a 250M row or a heavy farmer carry to the end of the rink and back.

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