Public Whiteboard

Components

Push Press

Push Jerk

Metcon

Settings

Workout

Tuesday

Warm-up

TABATA row
30 sec work
10 sec rest
8 rounds
Then
2 rounds'
10 band pull aparts
10 hanging knee raises

Strength

pu: Push Press

Weightlifting
DELOAD percentages today. REMEMBER to stick with whatever lift you chose on week 1 ("PUSH PRESS" or "PUSH JERK")
Push Press (Week 4)
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%

Push Jerk

Weightlifting
DELOAD percentages today. REMEMBER to stick with whatever lift you chose on week 1 ("PUSH PRESS" or "PUSH JERK")
Push Jerk (Week 4)
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%

Metcon

Metcon (AMRAP - Reps)

Metcon (AMRAP - Reps)
4 Rounds:

40sec. of Cal Row
20sec. Rest

40sec. of Toes-To-Bar
20sec. Rest

40sec. of Double DB Snatches 45/30s
20sec. Rest

40sec. of Sit-Ups (Feet Anchored)
20sec. Rest

Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 4 rounds. This is 16 total minutes.
Double DB Snatches:
https://www.youtube.com/watch?v=boYB_4a6wbA

RX+ is 50/35s on the double db snatches. Doesn't seem like a big jump, but it is ;)

Whiteboard:

Tuesday, April 26, 2022