Nacre Performance

Coach
Shelby Dixon

Designed to build strong and resilient people, Mother of Pearl offers a hybrid style training approach that builds power, strength and work capacity.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Push/Upper Pull

A1

Vertical Jump

3 x 3 @ 10

A2

Medicine Ball Slam

3 x 5

B1

Goblet Squat

5, 5, 4, 4, 4 @ 5, 6, 7, 8, 9

B2

Chest-Supported DB Row

5, 5, 4, 4, 4 @ 5, 6, 7, 8, 9

C1

DB Bicep Curls

1 x 100

C2

Skull Crushers

1 x 100

D

DB Farmer's Carry

10 x 60 @ 60

Monday
Easy Run

A

Run

1 x 30:00

Wednesday
Lower Pull/Upper Push

A1

Broad Jump

3 x 3 @ 10

A2

Plyo Push-Up

3 x 5 @ 10

B1

RDL

5, 5, 4, 4, 4 @ 5, 6, 7, 8, 9 lb

B2

DB Bench Press

5, 5, 4, 4, 4 @ 5, 6, 7, 8, 9

C

3-way Shoulder Shocker

4 x 25

400m/Push Press

D

5:00 Running Clock. Run 400m as fast as possible. With remaining time, complete as many DB/KB Push Press as possible. Rest for 3:00 and repeat x3.

Thursday
Easy Run

A

Run

1 x 30:00

Saturday
Unilateral and Calisthenics

A1

DB Reverse Lunge

3 x 5

A2

Single Arm Z Press

3 x 5

A3

DB Lateral Lunge

3 x 5

A4

1-Arm DB Row

3 x 5

B1

Air Squat

1 x 15

B2

Push-Up

1 x 10

C

Pull-up

1 x 5

Cindy

D

Perform as many rounds as possible in 15:00 15 Air Squats 10 Push-Ups 5 Pull-Ups Rest 5:00 and repeat for 15:00 Record total number of rounds.

Coach
coach-avatar Shelby Dixon

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When you join a team you’re getting more than programming, you’re joining an online community.

Mother of Pearl
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Mother of Pearl
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Mother of Pearl
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