August 2016: Online Coaching (2)

August 2nd, 2016


Warm Up


Posture and Awareness

Check in with yourself. Notice any sore areas or open areas. No judgment. Just acknowledge these areas on yourself and breathe.


The Functional Progression

Perform 10 reps on each side for FP1 and FP2.


For Quality…

3 Rounds

40 Banded Pull-Aparts

4 Each Side Dumbbell Windmill

60s Chest Opener




Today is the incline bench. It will take some adjusting to get the spot that feels just right. Warm up with an empty barbell and then work up to a weight that is 40-50% of your 1RM Bench Press or Incline Bench Press if you know it.


9 x 3 Incline Bench, Every 60s



Today’s conditioning is meant to be about 70% all the way through with moderate burst of intensity every few minutes. The intensity should be about 80%. Ring rows can be down at whatever height you feel comfortable today. Dumbbells for the front squats should be a weight you can do 10 reps of in a row, no doubt about it. The push press can be done with the same dumbbells or a light barbell. You want to get the set of push pressed done in 1-3 sets. Lunges are just your body, and push ups are elevated to allow for full shoulder range of motion.

Every 5 minutes, for 30 minutes:

8 Ring Rows

10 Dumbbell Front Squats

20 Push Press

10 Alternating Lunges

8 Elevated Push Ups




3 x 50 Banded Tricep Extensions


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