Tuesday, September 13, 2016

Focus! Do you have an action plan to reach your fitness goals? Make sure to check in with your coach to ensure you are on the right path and progressing toward your goal.

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 1-7 Muscle ups or Muscle up transitions +1 from previous weeks
Min 2: 5 Ring Pull-Ups, full turnout with (3 second pause at the top, advanced) 
Min 3: 20 Hollow Rocks   

Conditioning

21-15-9 reps for time of:

Bar-facing-burpees
Overhead squats
pull-ups

Notes:

L1: Ring Rows, Push-Ups, Front Squats 45/35 or DB 15/10
L2: Banded Pull-Ups, Piked or Box/Bench HSPU, 75/55 (scale to front squats as needed)
Rx: 95/65
Rx+: 135/95, C2B

Cool Down