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Components

Bench Press

Barbell Row

Metcon

Y & L's

Settings

Workout

17Feb2015

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: Pec/Lat, T-Twist/Scorpion, Couch Stretch

Strength & Skill

Cycle movements. Move quickly.

1a: Bench Press ([7.5.3] 5-5-3-3-2-2)

Bench Press

1b: Barbell Row (5-5-5-5-5-5)

**Remember goal to this movement is scapula retraction.

Metcon

Metcon (10 Rounds for weight)

17Feb2015

With the clock set to 20 min., perform the following movements based on every other minutes.

Minutes: 0, 2, 4, 6, 8
Perform: Back Squat
Work: Max Effort Reps @ 80-70%

Minutes: 10, 12, 14, 16, 18
Perform: Shoulder Press
Work: Max Effort Reps @ 80-60%

**Work together & understand your work load range before you begin.
**Be smart, good form & have a spotter.

Homework

Y & L's (40/40)

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

Whiteboard:

Tuesday, February 17, 2015

Clients:

Male Clients