We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, September 10, 2013

Fitness:
A. 4 sets:
Single arm standing KB press 5-6 reps per arm @21X1
Strict pullup or ring row 5-6 reps @22X2
Double-Under Practice 60 seconds
B. EMOTM for 10 minutes:
Odd Minutes – DB Man-Makers 2 heavy reps
Even Minutes – T Push-Ups 8 reps total

Health:
A. 4 sets:
Single arm standing KB press 3-4 reps per arm @21X1
Strict pullup or ring row 3-4 reps @22X2
Double-Under Practice or Rowing or Airdyne 30 seconds
B. EMOTM for 10 minutes:
Odd Minutes – DB Man-Makers 2 heavy reps
Even Minutes – T Push-Ups or plank pushup 6 reps

Performance:
A. 4 sets:
Single arm standing KB press 5-6 reps per arm @21X1
Strict pullup or ring row 5-6 reps @22X2
Double-Under Practice 60 seconds
B. EMOTM for 10 minutes:
Odd Minutes – DB Man-Makers 3 heavy reps
Even Minutes – T Push-Ups 10 reps total

Coach’s Tips

For Part A, please note the tempo and allow the rep range and tempo to determine the proper load, adjusting per set as needed.  Keeping a tight core and proper breathing will go a long way for this exercise.  Keeping the opposite arm slightly out to the side with your hand in a fist can sometimes help maintain tension. Keep wrist straight while holding the kettlebell and remember to properly rack the kettlebell, as one the advantages of using a kettlebell for these single arm presses is that the kettlebell rack position allows for a longer range of motion, the shape of the kettlebell also adds an element of instability so keep this in mind when choosing the weights, it is normal for you to use less weight than you would with a dumbbell.  Rest no more than a minute then go to the pullups or ring rows.  If you have a strict pullup or are almost there you can use a band for this workout, but make sure you respect the tempo, ring rows are also a good option here particularly if you tend to have shoulder pain or elbow pain or tendonitis as these will strengthen your scapula stabilizers.  If you are doing these on the bar, make sure you maintain a good active shoulder meaning shoulder blades packed down and back during the entire movement.  Common signs that your shoulders are not in the right position include elbows collapsing forward in front of the bar, as well as ribs coming out and sticking the chin out.  If you notice yourself falling into any of these compensations, regroup and try again or go to an easier variation of the movement.  Follow this up with some double under practice, focus on staying relaxed breathing and keeping upper arms close to the body.  For Part B you will be alternating between T-pushups and dumbbell manmakers every minute on the minute.  You can start on either station.  1 rep DB  manmaker = 1 pushup + renegade row + 1 pushup + 1 renegade row on the other side, jump feet though + hang clean + thruster. Although you want to challenge yourself on the weights for these, you still want to make sure that you are keeping a tight plank and that you are keeping shoulders and hips squared, not rotating your body to get the weight up on the renegade rows, but rather squeezing the shoulder blade back.

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!