Healthy Food that tastes GOOD

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Today’s video topic is about our “Everything is Everything” Facebook group and remembering to eat healthy food that tastes good to you!  For anyone looking to make a change in their nutrition, this group provides great support and inspiration (and you can see what the coaches are eating!)

Be sure to check out our EIE Guide for more!

Friday, September 19

Prehab

Banded Hamstring Floss
15 PVC Dislocates
30 Samson Walking Lunges
Hang from Bar, 1 min

Warmup

Straight Leg Walking Kicks, 100′
Butt Kicks, 100′
10 Wall Balls
10 Pike Situps
10 Shoulder Bridges
10 T-Pushups

Cooldown

Down Dog Calf Stretch
German Hang
Pigeon, 1 min each
Hang from Bar, 1 min

Fitness

Strength

Three sets with 60 seconds rest between movements:

Tempo Romanian Deadlift x 6-8 reps with 3 second lower
Skin the Cats x 2-4 reps

Notes:  Start the RDL from the standing position and scale the range of motion as needed to ensure a quality lumbar curve is maintained.  Build up over the sets.  Prioritize straight arms for the skin the cat and use spotters as needed.

Conditioning

30 Calorie Row
30 Inverted Burpees
30 Db/Kb Snatches, alternating
30 Pull-Ups or Ring Rows
30 Situps
30 Wall Balls
300 meter Overhead Plate Carry (3x100m)

-20 min cap-

Notes: Recommended weight is 53/35 Kb and 45/25 for the plate carry.  If you cannot perform the kickup segment of the Inverted Burpee, perform deck squats.

Advanced

Strength

A)  Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep

*Sets 1-2 – 60%

*Sets 3-4 – 70%

*Sets 5-6 – 80%

*Sets 7-8 – 85%

*Sets 9-10 – 90%

B)  10 minutes to work up to 1RM Push Press

Notes:  Do the math in advance for the Back squats and have the weights ready to change.  Focus on the dip drive portion of the push press and be sure not to jerk it!

Conditioning

12 min Amrap:

6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols

Notes:  Scale this to allow for 6 rounds at least.  Prioritize quality full range of motion for the SHSPUs and Pullups.  Scale the Pistols with a banded squat rack setup.