August 2016: Online Coaching (Day 11)
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Posture and Breath
Spend 10 minutes here focusing on inhaling through the nose and out the mouth. Think of at least one moment in which you have felt gratitude in the last 3 days. Soak up that feeling for ten minutes.
The Functional Progression
Let’s spend 10 reps on each progression on each side.
For Quality
20 Each, Banded Glute Activation
20 Good Mornings
There are two distinct strength portions today. The first works on Olympic lifting in a very simple drill. If you would like to take from blocks, please do so. Once you land in the power position proceed to front squat. Remember to breathe. For the sumo deadlift, this drill should be short and sweet. For both drills, please warm up appropriately; each will take about 20 minutes. The load for the hang power cleans is up to you. However, remember we only take lifts we know we can make and we stop at 3 reps over 85-90% of our 1RM. For the deadlift, the load should be 50-60%.
12 x 2 Hang Power Cleans + Front Squat
*Every 2 minutes.
8 x 1 Sumo Deadlift
*Every 60s
This is a checklist of things to get done. The Farmers Carry should be heavy but manageable for 50’. Your course can be 50’ out and back or 100’ out and back. The deadlifts should be done in 4-6 sets, so perhaps around the same weight you used earlier. The row should be a little burst of a sprint (80% intensity). The front squats can be taken from the ground or rack. Pick a load in which you can do the set of 25 in 4-6 sets. Have fun!
Complete the following:
300’ Farmers Carry
25 Deadlifts
300m Row
25 Front Squats
300’ Farmers Carry
300’ Death March. Break it up as needed and use light to medium dumbbells.
This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.
Start moving and training with your cycle ❤︎
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