Public Whiteboard

Components

Overhead Squat Positi ...

Grimace Part A

Grimace Part B

Strength Stamina

Settings

Workout

1/6/2021

"Never confuse movement with action." Ernest Hemingway Busy work is our mortal enemy. "Movement" in the quote above refers to taking care of the pressing and loud items in our day. The emails, text messages, and bills. Parts that need to be done eventually, but are seemingly for at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, "what the hell did I do today?" This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It's calculated energy, versus reactive motions. Swimming forward, versus treading water. This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

Warm-up

See Coach's board

Overhead Squat Positioning (5 sets: 1 pausing OHS (10s in hole))

5 sets:
set 1 - 70% 1RM snatch
set 2 - 75%
sets 3-5 Build to heavy single squat

- This "drill" is to help dial in our position for the OHS.
- to help us find the bottom of our active squat.
- we should not be in a "loose" position.
- do not sacrifice stability and strength for extra range of motion.

Modifications:
- pausing front of back squat.

Grimace Part A (Time)

10 minute time cap:

15-12-9
- OHS
- toes 2 bar
directly into...

12-9-6
- thrusters
- C2B pull-ups
MRx: 65/45, Rx: 75/55, Rx+: 95/65

- two couplets with related movement patterns
- light to moderate barbell.
- something you could do 15+ unbroken reps with when fresh.
- Part B starts at the 10:00 cap - try to get this done quickly.

Grimace Part B (Weight)

Alternating on the minute x 10 min.
min. 1 - 3 thrusters + 3 OHS + 3 thrusters
min. 2 - rest

- you pick the weight
- build to a "fatigued heavy" complex.
- complex does not have to be unbroken, BUT MUST BE DONE w/in the Min.
- this starts right at the running clock 10 min mark.
- barbell comes from the ground for each complex
- before Part A, decide what your goals are and have weights nearby ready to go.

Strength Stamina (Time)

5 rds of:
- 5 deadlifts @ 75% 1 RM DL
- 5 bench press @ 75% 1 RM bench press

- with a 20 min time cap:
- weight is intended to be challenging but doable in at most 2 sets.
- if you feel you need to do more than 2 sets, than dial back the weight to reach the 1-2 set goal

Whiteboard:

Wednesday, January 06, 2021

Male Clients