Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 11.19.15

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Wendler

Wendler Week #1
65% X 5
75% X 5
85% X 5+
*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle

Shoulder Press (65% X 5)

Shoulder Press

Shoulder Press (75% X 5)

Shoulder Press

Shoulder Press (85% X 5+)

Shoulder Press

Metcon

The intent of this workout is to get some good volume and go heavy

Metcon (Weight)

E2MO2M
3 Back Squats
*Start at 30% of your 1RM Add 10# every set until failure
*People will probably have to partner up you will use 5# plates one set and then 10# plates the next set

Record your 3RM and in the comments put the weight you started with

Whiteboard:

Thursday, November 19, 2015

Male Clients