Individual Remote Coaching #1

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 1 minute on - 15 sec off Assault Bike Cossack Squat Inchworm + Push-up PVC PassThrough PVC Overhead Squat Hollow hold Mobility 1 minute on - 15 sec off Pigeon Pose / side Thoracic Opener on Wall Specific Warm-up 5 Barbell Snatch Grip Deadlift 5 Barbell Snatch Grip High Pull 5 Barbell Snatch Grip Behind the Neck Press 5 Barbell Muscle Snatch 5 Overhead Squats 5 Snatches

Tall Snatch

3 x 3

Hang Snatch

3 x 3

Snatch Lift Off + Snatch

3 x 2

Back Squat

15, 13, 11, 9 @ 50, 53, 56, 59 %

Narrow Stance Heel Elevated Goblet Squat

Strict Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

Ring Push-up

Today's Mind Drill is about focus. Control your vision and points of focus. 1. Single point focus for short intervals: Redirect your focus or your self critics while focusing as hard as possible on one object. 2. Scan your surroundings during long, low intensity runs: energize yourself while scanning your environment and enjoy your time as part of something bigger. 3. Tunnel vision to endure a higher pain threshold: when you are surprised by bad situations or the weather, you can fall into tunnel vision without focusing too much on one point. It is your safe space where you can forget the conditions for a while.

45 seconds on - 15 seconds off High Knee Karaoke The Figure Four Sidestep Jumping Jacks Butt Kicks Walking Lunge with Torso Rotation Seated Arm Swings Toes in Walk Last Drill: Get your heart rate into the range of today's training session! Run 20, 40 & 60 meters at about 80 percent of today's training stimulus.

Run

4 x 7:00

Sprinting

6 x 50

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 60 sec on - 15 sec off Jumping Jacks or Ski Erg Y-I-T Raise Ring Row Scapula Pull-up Burpee Hollow Hold Mobility 60 sec on - 15 sec off Banded Shoulder Stretch on Med Ball Reverse Plank Bridge Bar Passive Hang Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Rolling Straight Arm Ring Pull Down #1

2 x 10

Low Ring Hip to Bar Box #4

2 x 10

Feet Supported Ring Muscle-up

5 x 5

Low Ring Ring Muscle up Transition #8

7 x 2

Alternating EMOM x 3 - 4 Rounds 1. Ring Support hold x 30 sec 2. Dumbbell Row x 5 each arm @choose weight 3. Plank hold x 40 sec 4. Banded Face Pulls x 10 - 20 @choose band

EMOM 28 minutes 1. min: Row x 15 - 20 Calories 2. min: Burpee x 10 - 15 reps 3. min: Box Jumps over 24/20" x 10 - 15 4. min: Rest

Bench Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

Weight Plate Front Raise

The Deadlift

15, 13, 11, 9 @ 50, 53, 56, 59 %

Goblet Curtsy Squat

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 min :60 sec Jumping Jacks or Ski Erg 20 Banded Face Pulls 10 Inchworm + Push-up 20 Banded Seated Row 10 Air Squats into Burpee 20 Dead Bugs Mobility 60 sec on - 15 sec off Wall Arm Raises (full contact with wall!) Thoracic Opener on Wall Chest Stretch on Floor Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Wall Walk

3 x 3

Wall Facing Shoulder Taps

3 x 6

Plate Forearm Supported Handstand hold

Every 2 Minutes x 5 75 Double Unders 35 Air Squats Score: slowest round

For Time 1500m Row directly into, 30 - 20 - 10 reps Dual DB Thruster 22.5 - 30 kg Butterfly Pull-ups *ry to stay under 18 minutes

Global Soft Tissue & Self Myofascial Release Techniques Foam Roll or Trigger Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each Extended Bi-Phasic Positional Stretching (Example) Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each - see movements in the Videos *By using both active dynamic oscillatory stretching with active static stretching, you speed up the recovery process by increasing lymphatic drainage and the clearance of byproducts and wastes from contractile tissue. -> How we do it: The “bi-phasic” part of this method just means that you’ll follow up 30-45 seconds of oscillating back and forth with 15-30 seconds of end range stretching, which is still controlled by your muscular tension and body positioning. 5 minutes of - Reciprocating Worlds Greatest Stretch Flow Based Mobility Sequence 10 minutes of - Low Intensity-Impact Steady State Engery Systems Development (LIISS ESD) Walking, Incline Treadmill Walking or slow Air Bike, etc. 5 Minutes of - Positional Parasympathetic Breathing (90/90 Breathing) This exercise or technique is used to teach and train diaphragmatic breathing with knees elevated to the 90/90 position! 1. Take a nasal inhalation and exhalation. 2. Nasal inhalation should be a low, slow 3 seconds 3. Then a brief pause 4. Nasal exhalation should be slow and full 4-6 seconds 5. Then a longer pause (2-3 seconds) 6. Then the next breath cycle 7. The air should expand the lateral portion of the stomach pushing your hands out.

Back Squat

15, 13, 11, 9 @ 50, 53, 56, 59 %

Narrow Stance Heel Elevated Goblet Squat

Strict Press

15, 13, 11, 9 @ 50, 53, 56, 59 %

Ring Push-up

Dip Clean

3 x 3

Hang Clean

3 x 3

Jerk (Split Jerk)

3 x 3

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up Amrap 7 minutes :30 sec PVC Pass Through 20 Air Squats 20 Glute Bridges 20 Goblet Cossack Squats 20 Y-I-T Raises :30 sec Push-up to Down Dog Mobility 60 sec on - 15 sec off Banded Hip Opener / each side Feet Elevated Thoracic Bridge Seated Hip Internal Rotation Specific Warm-up 5 Barbell Clean Grip Deadlift 5 Barbell Clean Grip High Pull 5 Barbell Clean Grip Behind the Neck Press 5 Barbell Muscle Clean 5 Clean 5 Split Jerk

Run

6 x 500

Run

4 x 200

45 seconds on - 15 seconds off Over the Hurdle Knee to Chest Walking Straight Leg Swings High Knees Walking Lunge with Overhead Reach Standing Arm Swings Walk on Outside Foot Last Drill: Get your heart rate into the range of today's training session! Run 20, 40 & 60 meters at about 80 percent of today's training stimulus.

Timber Drill in Pose - Pose Method®

3 x 20

Foot Tapping Drill - Pose Method®

3 x 20

Tissue Work 5 Minutes Foam Roll - 45 seconds each muscle group Take the three stiffest muscle groups (Through the application of myofascial release techniques, the displaceability of the connective tissue is improved and thus the frictionlessness of movement sequences is restored, joints are relieved, blockages are released and stereotypical movement patterns are counteracted.) General Warm-up 400m Ski Erg then 2-3 Rounds of 8 Banded Latissimus Pull Down 8 Pause Jumping Squats 8 Push-up to Down Dog 8 Russian Kettlebell Swings Mobility 5 Reps each movement Skin the Cat Yoga Push-up Spiderman Lunge into Hamstring Stretch/ side Specific Warm-up 5 V-ups 5 Scapula Pull-up "Puls" 1-5 Strict Pull-up 1-5 Push-up

Jump into Hollow #2

2 x 10

Hollow Rock into Hip Extension #5

2 x 10

Muscle up Plate Transition Drill #9

2 x 10

Banded Low Bar Muscle-up

2 x 10

4 Rounds of :20 sec Chin over Bar hold 15 Kettlebell Sumo Deadlift High Pull @choose weight :30 sec Star Plank hold (alternate side in following round= 30m Dual Kettlebell Overhead Carry @choose weight

For Time 50-40-30-20-10 meter Walking Lunges Ab-Mat Sit-ups Double Unders Score: Time Time Cap: 15 Minutes

Global Soft Tissue & Self Myofascial Release Techniques Foam Roll or Trigger Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each Extended Bi-Phasic Positional Stretching (Example) Quads / Glutes / Hamstrings / Pecs / Lats 1 minutes each - see movements in the Videos *By using both active dynamic oscillatory stretching with active static stretching, you speed up the recovery process by increasing lymphatic drainage and the clearance of byproducts and wastes from contractile tissue. -> How we do it: The “bi-phasic” part of this method just means that you’ll follow up 30-45 seconds of oscillating back and forth with 15-30 seconds of end range stretching, which is still controlled by your muscular tension and body positioning. 5 minutes of - Reciprocating Worlds Greatest Stretch Flow Based Mobility Sequence 10 minutes of - Low Intensity-Impact Steady State Engery Systems Development (LIISS ESD) Walking, Incline Treadmill Walking or slow Air Bike, etc. 5 Minutes of - Positional Parasympathetic Breathing (90/90 Breathing) This exercise or technique is used to teach and train diaphragmatic breathing with knees elevated to the 90/90 position! 1. Take a nasal inhalation and exhalation. 2. Nasal inhalation should be a low, slow 3 seconds 3. Then a brief pause 4. Nasal exhalation should be slow and full 4-6 seconds 5. Then a longer pause (2-3 seconds) 6. Then the next breath cycle 7. The air should expand the lateral portion of the stomach pushing your hands out.