Public Whiteboard

Components

Bench Press

Steroid Cindy

Settings

Workout

Barbie Girl

Warm-up

Crossover Symmetry Activation Plus

Then...

3 Rounds:
1:00 Bike
5 Inchworm
10 Ring Rows
5 Squat Jumps

-then-

3:00-5:00 Shoulder/Pec Mobility

*Scorpions
*Banded Shoulder Distractions
*Red Band Pullaparts/Pulldowns
*DB Swing to Press

Weightlifting

Bench Press (1-RM)

Bench Press

Take 7-10 Minutes to build to 1-RM Bench Press.

Metcon

Steroid Cindy (AMRAP - Rounds and Reps)

Complete 20 Minute AMRAP of:
8 Rounds:
5 Strict Pull-Up
10 Push-Up
15 Air Squat

4 Rounds:
10 Strict Pull-Up
20 Push-Up
30 Air Squat

2 Rounds:
20 Strict Pull-Up
40 Push-Up
60 Air Squat

1 Round:
40 Strict Pull-up
80 Push-Up
120 Air Squat

TARGET SCORE:
Target Reps: 300+

STIMULUS
This is our longer time domain for the week looking to see how much capacity we have with bodyweight movements!

WORKOUT STRATEGY & FLOW
Strict pull ups: All quicker singles are fine here. The key to these are picking a pace you can continue to get back to the pull up bar quickly with.

*Engage your entire shoulder blade complex to avoid burnout. Make sure to start from the bottom of the hang position. (Extend your arms completely at the bottom!)

Push Ups: Start with manageable sets, maybe even less than you typically would.

You can always go bigger near the end! :)
Pull shoulder blades back before initiating and drive the hands into the ground each rep!

AIr squats: We want constant movement. Try to rest minimally here! Make each rep look the same and RELAX your shoulders and let them hang during these.

Cool Down

800m walk
1:00 calf smash R/L
2:00 banded hamstring stretch R/L

Whiteboard:

Wednesday, September 16, 2020

Male Clients