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Training Tips March 25

Body-weight workout

Make sure to adjust the difficulty so that all reps in all sets is doable but challenging. Keep your posture rigid and don’t your chest lift faster than your hips. The plank holds should also be adjusted to be able to complete sets of at least 40s in addition to the push ups (it will be harder than usual).

Use a stopwatch when you begin the run and turn around at 2 minutes or at 400m whichever is first, then begin the 2 rounds portion. For both the step ups and lunges, make sure you extend your legs and hips at the top off each rep. Don’t round your back on the windmills, move at the hip. Keep your balance mid foot, and feet flat, through the side lunges. For the double unders work on staying relaxed, start by breathing more relaxed and loosening your shoulders. It’s all in the wrists. Finish is off with the run, limit to a 4-5 minute run.

Dumbbell workout

Make sure to elevate your chest slightly to extend your thoracic spine and improve muscle engagement at the start of the press. Use the same weight range as last week, and touch and go reps off the shoulders for all 5 sets. Make the planks easier if necessary by elevating your upper body on a coffee table, box, wall, small pony, whatever is at hand.

Use a stopwatch when you begin the run and turn around at 2 minutes or at 400m whichever is first, then begin the 2 rounds portion. Kb swings are a hip driven movement, keep your back flat and fire your glutes and hamstrings to power the weight overhead. The lunges should be very upright, don’t let the weight pull you forward. For the double unders work on staying relaxed, start by breathing more relaxed and loosening your shoulders. It’s all in the wrists. Finish is off with the run, limit to a 4-5 minute run.

Barbell workout

Make sure to elevate your chest slightly to extend your thoracic spine and improve muscle engagement at the start of the press. Use the same weight range as last week, and touch and go reps off the shoulders for all 5 sets. Make the planks easier if necessary by elevating your upper body on a coffee table, box, wall, small pony, whatever is at hand.

Use a stopwatch when you begin the run and turn around at 2 minutes or at 400m whichever is first, then begin the 2 rounds portion. Kb swings are a hip driven movement, keep your back flat and fire your glutes and hamstrings to power the weight overhead. The lunges should be very upright, don’t let the weight pull you forward. For the double unders work on staying relaxed, start by breathing more relaxed and loosening your shoulders. It’s all in the wrists. Finish is off with the run, limit to a 4-5 minute run.

Jeff Edwards

- National Coach USA Weightlifting - Crossfit Coach of individual and team competitors - Outdoorsy nerd - Owner and Head Coach at BR Fit Club
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