August 2016: Online Coaching (10)


August 16, 2016


Warm Up


Posture and Awareness


Watch the video above. Write down some mantras/affirmations for today.


The Functional Progression

Spend 4 minutes flowing/moving through the FP on your own. Get some volume and quality work on each side.


For Quality

2 Rounds

20 Wall Angels

5 Each; One Arm Shoulder to Overhead Strict Press

3 Each; Windmill



Warm up appropriately. This should go 9 sets of 3 reps every 45-60 seconds. Stand up and walk around between each set. Or if you do not want to walk, bend over a taller surface or box and just do figure eights with your hips. Just don’t sit still between reps today.


9 x 3 Wide Grip Bench Press



The pull-ups will most likely be done with band or ring rows or 4-5x standing banded rows. Doing the pull-ups in one or two sets is the goal for this workout, but no kipping. Use a barbell or kettlebells for the front rack lunges. Choose a load that you can do twenty in 2 sets or less. Then, stay around 70% intensity for the row or bike. Rest a full two minutes between rounds.


4 Rounds:

10 Strict Pull-Ups

20 Front Rack Lunges

30 Cal Row / AirDyne

-Rest 2 min-



3 x 12 Tate Press

4 x 30 Face Pulls