Public Whiteboard

Components

DB Walking Lunge

Weighted Pull-ups

Max Strict Pull-Ups

Metcon

Settings

Workout

05September2017

Stephen Ryman

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

Complete a set of Primary 1, then directly into Primary 2. Rest 60 sec between Super Sets.
*If you're working on the Kipping movement, then utilize that time during Primary 2.

PRIM1: DB Walking Lunge (5 sets of 10 reps (20 steps))

*DB in each hand, increasing weight each round
*Focus on proper form through each step

PRIM2: Weighted Pull-ups (5 sets of 3-5 reps, increasing weight)

PRIM2: Max Strict Pull-Ups (AMRAP - Reps)

Max Strict Pull-Ups w/o coming off bar

*5 Sets of MR
*If unable to complete 5 strict reps, then work on kipping or jumping negatives.

Metcon

Metcon (AMRAP - Rounds and Reps)

Ascending Ladder 11:

1 Ring Push-Up
1 Pendlay Row
1 Front Squat
   2 Ring Push-Ups
   2 Pendlay Row
   2 Front Squats
3 Ring Push-Ups
3 Pendlay Row
3 Front Squats
   4 Ring Push-Ups
   4 Pendlay Row
   4 Front Squats
....increasing 1 rep each round until time bust.

Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55

*Scale hand release push-ups for Ring Push-Ups

Whiteboard:

Tuesday, September 05, 2017

Clients: