Public Whiteboard

Components

Deadlift

"Pump Fake"

Metcon

Settings

Workout

WEDNESDAY 12.22.21

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU:

https://www.youtube.com/watch?v=FM_y5IKEywk

For Quality:
3 Minute Foam Roll
2 Minute Machine
2 Rounds: 10 Banded good mornings+ 10 Air Squats + 5 Strict Pull-Ups
2 Minute Pigeon Pose On Box (Each Leg)
1 Round Of Barbell Warmup

1: Deadlift (CUSTOM)

Deadlift

[All Percentages Based Off 1RM Deadlift]
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68% (record and notate)

Rest 2-3 Minutes Between All Sets.

FLOW: Complete 2 sets of 3 and 2 sets of 8 unbroken deadlifts. For the final set, complete 1 set of 8 or more unbroken deadlifts. This is essentially a "near max set." Leave 1-2 reps in the tank.
SCORE: Enter reps completed for the set of 8+

2: "Pump Fake" (Time)

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press 50 / 35 lb's

After Each Set:
100 Meter Farmers Carry 50 / 35 lb's

CONDITIONING CATEGORY: Grind

STRICT PULL-UPS: Less than 10s per rep.

DUMBBELL BENCH: 2 dumbbells. Less than 10s per rep.

FARMERS CARRY: 2 dumbbells. Less than 2:00.

SCORE: Time.
- Break up the strict pull-ups and then bench right from the start..

- Quick sets will allow us to stay ahead of fatigue and stay moving.

- Quick bursts on the farmer's carry will also help us stay ahead of fatigue.

- Main goal is to stay moving and avoid getting stuck anywhere.

STRICT PULL-UPS
- Banded
- Alternating Double Dumbbell Plank Rows

DUMBBELL BENCH
-2X Hand Release Push-Ups or DB push-ups
- Reduce Load
- Barbell Bench

FARMERS CARRY
- Reduce Load
- Accumulate 1:00 Farmers Carry Hold
- Sub Kettlebells

EC1: Metcon (Time)

EXTRA CREDIT:
5 Sets For Time:
30% Bar Muscle-ups
20 GHD Sit-ups

INTENTION: Practice bar muscle-ups under fatigue.

SCORE: Time.
BAR MUSCLE-UPS
- Banded Bar Muscle-Ups
- Chest To Bar Pull-Ups
- Double Dumbbell Devil Presses

GHD SIT-UPS
- Reduce Reps
- Reduce Range Of Motion
- Weighted AbMat Sit-Ups
- 1.5x AbMat Sit-Ups

EC2: Metcon (Time)

EXTRA CREDIT 2:
Skill Conditioning
For Time:
300ft. Handstand Walk
300 Double Unders

[Partition However You'd Like]

INTENTION: Practice handstand walking and double unders under fatigue. Athletes can choose how to break up the 300ft. and 300 reps.

SCORE: Time.
HANDSTAND WALK
- Reduce Distance
- 3:00 Handstand Hold
- 30 Wall Walks
- 150 Handstand Shoulder Taps Against A Wall
- Level 1 Track Variation (See Level 1)

DOUBLE UNDERS
- Reduce Reps
- 450 Single Unders
- Line Hops

Whiteboard:

Wednesday, December 22, 2021

Male Clients