20 April 2018



Workout of the Day

21 Minute EMOM

Minute 1- You pick movement

Minute 2- You pick movement

Minute 3- Rest so you're somewhat fresh to practice movement 1 again

*The goal of today is to back off and give you some practice time with 2 movements or skills of your choice. The idea is to pick 2 things that you need to work on, to practice. Ideally, you'll alternate movements on the minute so you don't totally fatigue one body part all at once. The minute of rest is built in so you can be fresh for the next practice session. You'll get 7 rounds with each movement and you pick what rep scheme/organization you want. Here are some ideas:

Movement 1: practice double unders
Movement 2: practice split jerk x3 reps (increase weight each time you're back at the bar)

OR

Movement 1: 15 Calorie Row (because I know I need to work on sprinting and 15 is a number that will make me sprint)
Movement 2: Sets of 2 toes to bar (to practice stringing 2 together without a re-kip between. Until I can get 2 consistently, I'm not going to worry about 3 or 5 or 10!)

OR:

Movement 1: A bar muscle up drill- not sure what exactly, but I'll ask my coach in class for suggestions
Movement 2: Overhead Squats - Sets of 5 at 80 pounds, because that was challenging during the open.

These are just some examples of what you might do, but make it appropriate to YOU! If you're new or have no idea, your coach in class would be happy to help guide you in the right direction! :-) have fun PRACTICING!

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am