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.

nuttscup2014-05165

 

 

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)


One Comment

  1. Can the pocket coach be adjusted? It only lets you put in a time value. Thanks

    By Bob B. August 28, 2014

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>