September 2016: Online Coaching

Warm Up
 

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

 

 

For Quality

30 Wall Angels, Then 2 Rounds:

10 each, Shoulder Circuit

10 Strict Pull-Ups or Ring Rows

10 Barbell Strict Press

 

 

Strength

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

 

Conditioning

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

-Rest 90s-

Accessory

Choose a band in which you can do all 50 in a row, or pretty dang close.

3 x 50 Tricep Pull Downs

 

About

0 comments to " September 2016: Online Coaching "
Leave a Comment

Your email address will not be published. Required fields are marked *