While it has been an amazing Vancouver summer, I’m excited for September to come. A new season always feels like a fresh start, a chance to reset, and to set new goals.
It is also a good time to set new fitness goals, and to get back into a regular routine for those of you who blew off coming in here a lot this summer in favour of the beach or a beer on a patio (understandably).
If you’re not sure what kind of new goals you should be aiming for, don’t hesitate to contact your coach! That’s what we’re here for. Meet up, do a refresher one-on-one personal training session, and come up with plan of attack to get your first pull-up or muscle-up.
Or as Tom says, “Join Comp team.”
If the top of your KB swing looks like this, you should DEFINITELY meet up for a refresher session with you coach.
Preparation:
A) Coach Choice
B) 2×10/10 Single Arm Band Press
Strength/Skill:
a) Split Jerk 5×2 (75-85%)
b) Front Squat 4×2
- Flawless = Crispy, clean, locked, money etc. No Failed Attempts.
- Twerking shoulders are a clear indicator of too heavy
Conditioning:
10 Minute Amrap
10 Ring Push Ups
25 Double Unders
- Double Under Scaling: 30sec of attempts or singles
Movement Penalty: Sketchy/Lazy Ring Push Ups = 10 Wallballs (accumulative)
Can the pocket coach be adjusted? It only lets you put in a time value. Thanks