Hey Folks!
So that was a HOT weekend – but still a beauty. We spent a whole whack of time (that’s a scientific measure) in the lake, which was nice. Hopefully, you guys had the opportunity to do the same (or if you were racing a dragon boat, hopefully, you didn’t end up in the water, at least until after your race).
It’s supposed to be another beautiful week. Stay cool, stay hydrated, and get a little sun on your skin before you cover up/sunscreen up. The earlier in the morning you can get that sun on the skin, the better for the whole hormonal cascade.
If you’re interested in setting up an appointment to have your body composition tested, let me or Andrea know and we’ll set you up with an appointment. Those can be accompanied by some nutritional coaching (with me), or you can use the info how you’d like, if you’re going to use that info to motivate yourself (totally possible), or are already working on it – We’re good with everything – so long as you’re working to better yourself, we’re happy :)
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Coaching Notes:
More pulling in pushing strength coming up! We’re only doing 4 sets of each thing, so if you want to add weight, or bands to your pull ups to achieve the desired amount of reps, that’s a good idea. You can set a pace you can maintain on the rower and bike for all 5 rounds, and find the number of reps you can hit on the wall balls and split squats that you can get as well. You’re more likely to accidentally blow your brains out on the rower/bike though :)
Gymnastics:
EMOM 8 minutes
odd- 7-9 strict pull ups
even- 15-20 push ups
Conditioning – “Now I’m in the limelight”
5 rounds each of 40 seconds on, 20 seconds off
-Rowing
-wallballs 20/14
-biking
-split squats
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