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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, June 17th, 2014

Fitness:
A. Mixed Grip Chin-Up Clusters
3.3.3
2.2.2
1.1.1
1.1.1
B. 30-20-10 Reps For time:
KB Push Press or Jerk (35/25)
KB Snatch (35/25)
Toes to Bar
Distribute reps evenly per side for KB work
C. 3 sets:
ab rollout 5 slow reps
bridge rotation 5 reps per side
prone shoulder opener 1 min per side

Health:
A. Mixed Grip Chin-Up Clusters
3.3.3
2.2.2
1.1.1
1.1.1
B. 5 sets for quality:
KB Push Press or Jerk 5 reps per side
KB Snatch 10 reps per side
Toes to Bar 5 reps strict
C. 3 sets:
ab rollout 5 slow reps
bridge rotation 5 reps per side
prone shoulder opener 1 min per side

Performance:
A. Mixed Grip Weighted Chin-Up Clusters
3.3.3
2.2.2
1.1.1
1.1.1
B. 30-20-10 Reps For time:
KB Clean & Jerk (50/35)
KB Snatch (50/35)
Toes to Bar
C. 3 sets:
ab rollout 5 slow reps
bridge rotation 5 reps per side
prone shoulder opener 1 min per side
D. Barbell Club: Power OR Yoga Class

Coach’s Tips

Today our strength work is mixed grip strict pullups, this means one hand supinated and one hand pronated, just make sure that you switch each set. A cluster is where you rest about 10-15 seconds in between mini-sets, so 3.3.3 means you do 3 reps, rest 15 seconds, do 3 more then rest 15 seconds, then do 3 more.  You can rest a bit more between clusters, about 2 minutes or so. If you don’t have pullups yet, you can use a band but keep things tight and strict. You can also sub negatives, but you’ll need to reduce the reps a bit and rest a bit more in between.  Our metcon will be with a kettlebell, do 30 clean & jerks (or clean & press if you prefer) then 30 snatches (high pulls a good substitution here if needed) then 30 toes to bar, then repeat with 30 reps each, then with 10 reps each.  The clean & jerks and snatches are total reps, so you’ll need to try to distribute them evenly per side.

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