Public Whiteboard

Components

Clean

Metcon

Settings

Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (8x4)

Clean

Every 2 Minutes For 16 Minutes
4 Touch and Go Squat Clean

Set 1: 50-60% Range. Set the tone for your movement
Sets 2-7: Build. Stay smooth.
Set 8: Back down to opening weight. End with perfect reps.
These touch and go sessions are meant to get you more comfortable cycling that moderate-heavy weight and learn to do so without dancing all over the gym. Bar path and smooth reps are your focus.

Metcon

Metcon (AMRAP - Reps)

AMRAP 8 Minutes
25/18 Calorie AAB / 400/300M Row
25 TTB
15 Squat Snatches 135/95lbs
This piece has a little something for everyone – an uncomfortable bike distance and barbell weight for smaller athletes, and a moderate set of chest to bar pull ups with a long ROM barbell movement for big guys. Either way, only the fittest are going to make a run at finishing 2 rounds.

Extra Credit

Metcon (No Measure)

L-Sit Complex
3x 10
*Start with knees up, then cycle through extending the Left Leg, Right Leg, Both Legs

Standing Simultaneous DB Curls
4×16

Bear Hug Squat Holds
5x :20

Whiteboard:

Wednesday, December 11, 2019

Male Clients