September 2016: Online Coaching

BF-insta-BF-coaching-01.jpg

Warm Up  

Posture and Breath

 

The Functional Progression

FP1 x 10

FP5 x 10

FP2 x 10

FP6 x 10

FP3 x 10

https://www.youtube.com/watch?v=KiKG_Cx9vm4

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

https://www.youtube.com/watch?v=ET2ei-h6jYU

https://www.youtube.com/watch?v=ZjSWhK4aB1U

https://www.youtube.com/watch?v=e9Y0WTDQ7u8

 

For Quality

2 Rounds:

40 Face Pulls

10 Alternating KB Front Rack Lunges

60s Straddle Stretch

https://www.youtube.com/watch?v=w4JNdppab4k

https://www.youtube.com/watch?v=84hArg_9bD8

 

 

Strength

Warm up appropriately. Use a load on either option that is challenging but doable. You may also increase or decrease weight after the first round. Remember, we only take lifts we know we will make.

 

If belly is in the way, this is fun and spicy...

EMOM 8

2 Kettlebell Cleans

5 Kettlebell Front Squat

 

If belly is not in the way, then use a barbell…

EMOM 8

2 Hang Power Cleans

1 Front Squat

https://www.youtube.com/watch?v=N7GLPxHVOig

https://www.youtube.com/watch?v=c2K0pISzdmM

Conditioning

Pick a set of kettlebells in which you can complete the set of 50 in 2-3 efforts. There are three rounds of conditioning today. Each round is 2 minutes, and each rest is two minutes. Rest longer if needed. Have fun!

 

3 Rounds, AMRAP 2:

50 Double Kettlebell Swings

Max Air Squats

-Rest 2 minutes-

https://www.youtube.com/watch?v=Nld7725P0Xo

https://www.youtube.com/watch?v=xX9EqJV5sVI

Accessory

Stretch! Spend 5-10 minutes stretching on your own.

Down Dog to Plank (avoid hanging out in plank if DRA; down dog is okay) 

Deep Lizard

Pigeon

https://www.youtube.com/watch?v=yq8ka6glT5s

https://www.youtube.com/watch?v=F6Zfe2tipO0

https://www.youtube.com/watch?v=k4jvl06eU3A