September 2016: Online Coaching

HAPPY LABOR DAY!
Warm Up
Posture and Breath
Spend at least 10 minutes practicing breathing. Be intentional and make sure you feel this in your lower abdominal cavity, groins, and pelvic floor.
The Functional Progression
FP1 x 20 Total
FP2 x 20 Each Side
FP3 x 20 Total
For Quality
2 Rounds:
20 Each, Banded Shoulder Circuit
10 Each, PVC Warm Up
10 Goblet Squats
Strength
Our strength work today will be focused on the warm up, which includes the functional progression and breath work. Please do not disregard the breath work today.
Conditioning
Hero Workout ‘Josh’ in honor of SSG Joshua Hager, United States Army, killed February 22, 2007 in Iraq. Choose a weight for the overhead squats in which you could do 21 in 1-3 sets. You can take the OHS from the rack. The pull-ups can be any style you choose; however, if you have DRA I’d recommend strict PU, ring rows, or inverted rows. Stay at 70% intensity throughout the workout. Make sure you are breathing… in fact, try to make sure you’re breathing in through your nose and either out through your mouth or nose.
Complete the following:
21 Overhead Squats
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-Ups
https://www.youtube.com/watch?v=7JlwmLmqoLU
Accessory:
2 x 50 Face Pulls
2 x 2 Minutes Each Wall Lunge
