August 2016: Online Coaching (7)
August 11, 2016
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
5 Windmills Each Side
10 Goblet Squats
30s Downward Dog (It’s okay to shift back and forth between Plank or Table Top)
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
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.
Minute 1: 12 Cal Bike or Row
Minute 2: 60’ Sled Pull (Medium-Heavy)
Minute 3: Rest
3 x 8 Side Bends Each Side