Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

Friday

Warm-up

3 SETS FLOW SQUAT WARM-UP
10/8 Cal on Bike
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest

Into…

2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back Rack

Front Squat (5-5-5)

Front Squat

5-5-5
Front Squat*

*Set 1 - 30-40% x 5
Set 2 - 40-50% x 5
Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Strength

Workout

Metcon (Time)

FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6")

-9:00 Hard Cap-

Optional Cool Down

FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing

Whiteboard:

Friday, December 27, 2019

Male Clients