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Components

Behind The Neck Jerk

Power Snatch

Metcon

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Workout

Friday, 5/21/21

Box WOD

A: Behind The Neck Jerk (3x1@WK1+, Dropsets 3x1 )

(20min)
Week1- 3x1@90% of 1RM C&J. (4/29)

For Drop Sets, decrease weight by 15kg (33#) down if work set is above 110kg (242#).
For Drop Sets, decrease weight by 10kg (22#) down if work set is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
Target 1kg (2.2#) increase / week if work sets are below 55kg (121#).

B: Power Snatch (Work up to a heavy single)

Power Snatch

(10min)

C: Metcon (Time)

For time,
21-15-9 reps of
Power Snatch 95/65
Face bar burpee

(12min)

HOME WOD

a: Metcon (Time)

Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.

Each round,
10 Burpee
60m Sprint

b: Metcon (Time)

4 Rounds for time
12 DB CURL TO ARNOLD PRESS
(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.

If equipment is not available, substitute with 4 sets of max reps Push Ups.)
https://youtu.be/RlHqIpr7wpE

12 REVERSE DB FLY
(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.)
https://youtu.be/hV15y4Phqug

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, May 21, 2021

Male Clients