August 2016: Online Coaching (7)

August 11, 2016
Warm Up

Posture and Awareness- 2 Minute Drill. This is a trunk/core day so warm up your breath:)

The Functional Progression

FP1 X 20 Each Side & FP 2 x 10 Each Side

For Quality…

2 Rounds:

5 Windmills Each Side

10 Goblet Squats

30s Downward Dog (It’s okay to shift back and forth between Plank or Table Top)

Strength

Today’s strength should be at about 50-70% intensity. Focus on quality of movement over weight or reps. Think about the reps as your currency. Use them appropriately. Don’t think reps away. Focus on arm pits forward and push the barbell up and out. A wider stance with toes forward is preferred by me over a stance that is a bit more narrow with knees out. Use a box or ball to squat to if you’d like.

3 x 5 OHS

Conditioning

Today is a long, steady series of movements. This is one of those workouts where I want you to be able to carry on a conversation. Super chill with a little bit of intensity here and there.

EMOM 30:

Minute 1: 12 Cal Bike or Row

Minute 2: 60’ Sled Pull (Medium-Heavy)

Minute 3: Rest

Accessory

3 x 8 Side Bends Each Side