August 2016: Online Coaching (5)

August 8, 2016
Sometimes we make really great videos;)


Warm Up


Posture and Awareness

5 Minutes Breathing and Focusing on Now.

The Functional Progression

1 x 10 Each Functional Progression.

For Quality…

2 Rounds:

8 Each Side Single Leg KB Deadlift

10 PVC Warm Up Movements (10 Each)




Each movement should be done separately; as in complete deadlifts first. This is a time to focus on the intention and quality of the movement. For the deadlifts, please lower the bar to below the knees before dropping. If the belly is in the way, then you can drop from the top or take from a higher starting position. The power cleans can also be pulled from a higher starting position or done with DBs or KBs. Weight for deadlift can be between 50-70% for the three sets. For the power cleans, work up to a heavy, comfortable set of 3. And yes, the barbell can come from an elevated starting position. The set of 3 should be done as quickly done singles. Remember, we only take lifts that we know we can make.


3 x 5 Deadlifts

5 x 3 Power Cleans





Choose a weight for the cleans in which you could, without a doubt, do 12 reps of in a row (but maybe not 18 reps). Choose a set of dumbbells that you can have as a farmers carry down by your side. The step ups can be done on a 12-24” box with your whole foot on the box before stepping up with the opposite foot.



Power Clean

Alternating Dumbbell Step Up





2 x 50 Banded Good Mornings


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