Tuesday 11-1-16

Coach's thoughts on today:

This warm-up is "dynamic" warm-up...so try to stay moving from start to finish. It doesn't need to be fast, smooth and steady is great.  Now, to the day's work; for the people doing Form this is essentially a basic body composition/hypertrophy superset (A1/A2) with a semi-fixed rest. You'll get at least 60 seconds of rest but more likely 75-90 seconds and this is textbook basic strength work.  Consistency is really the same workout but the reps will be higher, this added volume bumps you closer to the high end of the hypertrophy range and will likely decrease your rest.  If you Rx+ that it get's quite a bit harder and more gymnastic.  It will challenge your shoulder flexibility.  For Intensity It is all about gymnasty!  Look, those rings want to move, deal with it by pushing straight down.  Stay on top of it, keep your elbow above your wrist.  Most people don't do this when they do push-ups which is why rings are so challenging.  If you do this right the straps shouldn't destroy your arms and you'll learn a valuable piece of knowledge and kinesthetic awareness.

Regarding the open skill time... Don't bumble around like a zombie, or default to the same meh thing. Have a plan. And remember, this doesn't need to be a "skill" as much as just something you need to work on.  Maybe your wrists hurt every time we front squat, ask the coach to help you with some wrist stretches/exercises that YOU can implement on a regular basis to make your fitness efforts more productive. There is a huge list shoulder rehab/prehab, overhead squat, Burgener warm-up, kipping, ankle flexibility, squat rehab...and on and on and on. 

*****For anyone reading this on the Interwebz, If you comment a question I'll answer.


  • Diesel / Amped Warm-up


20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Metcon:20 min

  • Form: Metcon (Weight)

1st: Barbell Row 8 reps
2nd: rest
3rd: Push-ups 8 reps
4th: rest


record BB row wt.

  • Con: Metcon (Weight)

1st: Barbell Row 12 reps
2nd: rest
3rd: Push-ups 12 reps
4th: rest


Rx+  if you do EROM Push-ups on kettlebells/parallettes but they need to be legit extended range of motion. If you're not going to a range that would be below the floor if you were on the ground than don't bother.

  • Int:Metcon (Weight)

1st: Barbell Row 12 reps
2nd: rest
3rd: Ring Push-ups 12 reps
4th: rest


Rings need to be no more than 8 inches off the ground or go to Consistency.


Open skill session.  Have a plan before class gets going.