Public Whiteboard

Components

Metcon

Settings

Workout

CF1/7/22

Strength

The next 4 weeks we will be building our strength progressions through some single leg variations. Single Leg is one of the most underrated cycles of training because it requires much more technique. These in the long run will help correct imbalances, and build our regular variations when we revisit them. I'm really excited to see what kinda numbers we can put up after when we test them!!

We will also be focused on Gymnastics and upper body strength capacity. Two opportunities every week to work on getting that first pull-up, first muscle-up or building quality cycling of both

Thurs will be a 4 week progression of either Clean or Snatch, your choice. Pick one for the full four weeks to work on. I promise if you choose to finally dial in that Snatch Technique you wont lose those Clean GAINZ!

Monday: Bulgarian Split Squat
Tuesday: Pull-ups and Pushups
Wednesday: Single Leg Deadlift
Thursday: Squat Clean or Squat Snatch
Friday: Chin-ups & Dips or Muscle Ups

Gymnastics

You choice of one of the 3 Following for 10min
Alternating Minutes of 5 Chin-ups/ 5 Dips
EMOM Banded Ring Transitions
EMOM Ring Muscle ups

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
3 Rounds of
15 Sit-ups
9 Front Squats 95/65
3 Rounds of
15 Sit-ups
6 Front Squats 135/95
Remaining time Rounds of:
15 Sit-ups
3 Front Squats 185/125

Choose a final weight that would be challenging for 5 reps fresh then scale the other two weights accordingly.

Can be taken from a rack if allows more weight.

Whiteboard:

Friday, January 07, 2022

Male Clients