September 2016: Online Coaching

BF-insta-BF-coaching-01.jpg

Warm Up Posture and Breath

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

https://www.youtube.com/watch?v=mQmc8MGsqV4

 

The Functional Progression

FP1 x 10

FP5 x 10

FP2 x 10

https://www.youtube.com/watch?v=Lhi_X0KFcwU

https://www.youtube.com/watch?v=NKxJ8S3EfV0

 

For Quality

2 Rounds

20 Each, PVC Warm Up

8 Push Press

60s Chest Opener

https://www.youtube.com/watch?v=kzpbxzW7oxc

 

https://www.youtube.com/watch?v=1B0BfL3FJb4

https://www.youtube.com/watch?v=Lt10GlPtL-w

 

Strength

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

https://www.youtube.com/watch?v=Dap5lJl_QOA

 

Conditioning

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.

 

https://www.youtube.com/watch?v=NyqbtAAAjqw

 

Accessory

3 Rounds:

60s Each, Wall Lunge

40 Banded Good Mornings

 

https://www.youtube.com/watch?v=ws5DU5QCR54

 

https://www.youtube.com/watch?v=UYu-TliZvTU