September 2016: Online Coaching

Warm Up
Posture and Breath

Use the breath work from yesterday that we did seated and transfer to standing. Ground your feet into the ground. Set a clock for five minutes and visualize roots in your foot extending into the earth.


The Functional Progression

FP1 x 10

FP2 x 10

FP3 x 10


For Quality

2 Rounds:

10 One-Arm Kettlebell Shoulder to Overhead (5/5)

60s Lat Stretch

10 Wall Angels

60s Chest Opener



Today we strict press. Warm up to no more than 50% of your 1RM strict press and then perform the drill. Remember, the focus is on quality and intention as opposed to load in this case. Three strict presses in a row is no joke. Many will do this with an empty barbell or a super light weight. The idea is to keep an engaged, straight spine through all three reps of each set. If a coach were looking at you from the side, they could draw a straight line from your ankles, through the back of your knee, through your hip joint, through your shoulder joint, and then your ear, and finish with the center of the barbell over the top of your head.

Strict Press

9 x 3 Every 60 seconds



This is a big cardio day. Be mindful of your body and rest as needed. Please only do elevated push ups if you have DRA or past 30 weeks, and squat to a ball to ensure that you do not bottom out. Remember, we want the whole body engaged throughout the whole squat movement; no losing tension in the bottom of the squat. Treat each 500m row as a sprint or increased intensity and treat the movements in the middle of the sandwich as a 70% output.


Complete the following: 

500m Row


5 Rounds:

10 One Arm Kettlebell Thrusters (5 and 5)

10 Elevated Push-ups

15 Squats


500m Row


3 x 12 Dumbbell Roll Backs

3 x 30 Tricep Extensions






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