AUGUST 2016: Online Coaching (6)

August 9, 2016
https://www.youtube.com/watch?v=4OasN_oaPH4
Warm Up
Posture and Awareness
5 Minutes of Breathing
The Functional Progression
2 x 7 Each Side FP1, FP2, FP 3
For Quality…
3 Rounds
60s Extended Triangle Pose
4 DumbBell Thruster (Increase Weight Each Round)
25′ Death March
Strength
This requires some serious body awareness as well as an ego check. I’d much prefer a beautiful, active position in the bottom to a heavy load. The objective is to find a triple for the front squat in which you can hold for 3 seconds (everything is engaged) and the bottom. Warm up and take sets as you need. Allow for15 to 20 minutes.
Heavy 3 Pause Front Squat
Conditioning
AMBRAPs is a term I recently picked up from the CrossFit Football guys. Ha! But seriously, quality movement always over quantity. If you are comfortable with the bear crawl, then challenge yourself today by keeping toes forward the whole time. Choose between the push jerk and the split jerk. However, let’s alternate feet today if you go with the split jerk. Yes, I know it’s weird, but we are trying to keep our pelvis symmetrical for labor. Choose a light to medium weight for the jerks. For the pull ups, let’s flex toes and keep knees locked out today. This is how we will maintain tension today. Just be aware of your body.
4 Rounds
AMBRAP (As Many Beautiful Reps As Possible) 3 Minutes:
25’ Bear Crawl
5 Jerks
3 Strict Pull-Ups
-Rest 3 minutes-
https://www.youtube.com/watch?v=7JlwmLmqoLU
Accessory
4 x 20s Grip Plates
