We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

Extra Work, Week of 9/8/14

Here is the extra work for the week of 9/8/14:
 
Endurance Focus : Week 6 of 12
Day 1 –
6×400 w/ 90s rest
Day 2 –
2x200m w/ 90s rest
2×400 w/ 2min rest
2x1000m w/ 3min rest
Day 3 –
7mi @ 95% of 10k TT pace
 
Strength Focus : Week 8 of 12
Day 1 –
Front/Back Squat (Wednesday) – 6 x 2/4 @ 100% 1RM
Day 2 –
Front/Back Squat – 6 x 2/4 @ 94% of what you did Wednesday
 
Pull-Up Focus :
Day 1 – Capacity Building
EMOM f/ 10min –
5-10 PERFECT Form Kipping Pull-Ups
Start with the biggest set (up to a max of 10) you can complete unbroken…i.e. without losing your kip. You may do these with a band, but pick one that would allow you to do NO MORE than ten reps.
*If you’re learning the butterfly, start with partial ROM reps, i.e. using the kip to get you moving vertical as opposed to your arms.
 
Day 2 – Strength Maintenance
5 x 5 Ring Rows – w/ Body Position that allows you to complete no more than 5 reps. Elevate feet on box if necessary.
 
Day 3 – Body Control Practice
a) Noes and Toes against wall – 3 x ME hold (the name says all you need to know…only your noes and toes may be touching)
b) Arch Rock – 3 x 20s
c) Hollow->Arch Kip on bar – focus on keeping entire body tight from toes to wrist. There should be no broken joints.
 
Rowing Focus :
Choice One – 4 x 3min w/ 1min easy
(Row four 3 minute pieces. Row for one minute at light pressure between each piece.)
 
Choice Two – 10 x 500m w/ 2 min easy

(Row ten 500 meter pieces. Row for two minutes at light pressure between each 500.)

book your Consultation

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.
Name(Required)
This field is for validation purposes and should be left unchanged.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!