September 2016: Online Coaching

Warm Up
Posture and Breath

Breathe, either standing, supine, or seated, for 5 minutes into your abdominal cavity.


The Functional Progression

FP1 x 10

FP5 x 10

FP2 x 10


For Quality

2 Rounds

20 Each, PVC Warm Up

8 Push Press

60s Chest Opener




Warm up for overhead pressing. Take the barbell from the rack. If you would like to use dumbbells, then choose the same set for ten efforts, resting 60s between efforts. Remember, we only take lifts we know we can make.


5 Efforts:

1 Strict Press

2 Push Press

2 Push Jerk



This is a longer conditioning day. Choose something in which you can move at about 50% intensity for 30-60 minutes.


We love sled pulling- walking with a sled behind you for a mile. The load should be no more than 100lbs.




3 Rounds:

60s Each, Wall Lunge

40 Banded Good Mornings




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