Public Whiteboard

Components

Front Squat + Split Jerk

Pullup/Dip Bravo

Metcon

Settings

Workout

Tuesday

Strength

Front Squat + Split Jerk (10x1)

EMOM
65%-70% of your 1RM last week

2 FSQ + 1 Split Jerk from the rack. Focus On drive out of the squat and reracking for your split jerk, No rebounding into the split jerk.

Pullup/Dip Bravo (10 Rounds for reps)

5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins

*If you are unable to complete this weighted, perform a harder version then you did last week,

*weight is shooters choice 5#-infinity

goal is 5/5 weight vest usually works well for most

Metcon (AMRAP - Reps)

Death By:

10 Mins
Min 1: Row 5 Cal + Burpees
Mins 2: Row 6 + 6 Burpees
Min 3: Row 7 Cals + 7 Burpees
Min 4: Row 8 Cals + 8 Burpees
Min 5: ... 9/9
Min 6: 10/10
Min 7: ... Continue until time cap

*IF you Fail rest 1 min then drop down 2 reps and stay there until time is finished.

Whiteboard:

Tuesday, March 22, 2022

Male Clients