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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, May 21 2013

Fitness:
A. Push Press 5, 3, 3, 2, 2, 1
B. AMRAP 18min:
1 Rope Climb
5 Push Press/Jerk (70%-75% of part A)
15 KB Swings (70/55)

Health:
A. Push Press 5, 3, 3, 2, 2, 1
B. AMRAP 18min:
1 Rope Climb
5 Push Press/Jerk (135/95)
15 KB Swings (70/55)

Performance:
A. Push Press 5, 3, 3, 2, 2, 1
B. AMRAP 18min:
1 Rope Climb
5 Push Press/Jerk (155/105)
15 American KB Swings (70/55)

Coach’s Tips

For Part A, start a little lighter for the early sets, then build as you go and finish strong with a heavy single, not necessarily a 1 rep max.  In between sets stretch your hip flexors.  For part B, we are looking to maintain a fairly high power output so choose a weight that allows you to keep moving.  We recommend 70% to 75% of what you used in Part A, men use 70% and ladies use up to 75%.  Or you can simply choose to do the “Rx weights” which would be 135/95.  If you don’t have rope climbs yet, you can do a modified version with feet on the ground or sub 5 tough ring rows.  The swings are american and heavy, unless you are doing the Performance version in which case you can go overhead, but only go as far as your thoracic and shoulder mobility allows, so that you can maintain stable midline i.e. no spare ribs.

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