Public Whiteboard

Components

Good Mornings

Pendlay Row

Metcon

Settings

Workout

07April2017

Jim Meyer

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Strength & Skill

Alternate between primary 1 & 2 movements, then rest 60 seconds.

Example: PRIM1 + PRIM2, then REST......rinse & repeat.

PRIM1: Good Mornings (4 Sets of 8-10 reps)

PRIM2: Pendlay Row (4 sets of 6-8 reps)

Metcon

Metcon (3 Rounds for reps)

AMRAP 6:
8 Overhead Squat
6 T2B
100m Sprint

Rest 2 min

AMRAP 4:
8 Power Snatch
6 Box Jumps (24/20)
100m Sprint

Rest 1 min

AMRAP 2:
Max Wall Balls (20/14)

Weights:
Rx+115/75
Rx 95/65
Sc 65/45

Whiteboard:

Friday, April 07, 2017

Clients: