September 2016: Online Coaching
Posture and Breath
Send 5 minutes breathing.
The Functional Progression
We have uploaded a few new videos, so if you are feeling confident in functional progression 1-4, then try out five and six today.
FP1 x 10, FP5 x 10
FP2 x 10, FP6 x 10
30 Wall Angels, Then 2 Rounds:
10 each, Shoulder Circuit
10 Strict Pull-Ups or Ring Rows
10 Barbell Strict Press
Warm up to a load that you could do 10 reps in a row with beautiful patterns, no more than 50% of your 1RM. We only move loads that we do know we can lift.
9 x 3 Neutral Grip Bench Press every 60 seconds
You have 3 rounds total. Each round is 90s followed by a 90s rest interval. If you need more rest take it. This is a medium-high intensity for three ninety-second work intervals. Please continue to breathe and take breaks as needed. Choose a load for the double kettlebells in which you could do 6-10 reps in a row.
Three, ninety-second rounds of the following:
8 Cal Row or Aidryn
Max Number of Beautiful, Double Kettlebell Clean and Press
Choose a band in which you can do all 50 in a row, or pretty dang close.
3 x 50 Tricep Pull Downs