Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

Strict Press

Warm-Up

1:00 Foam Roll Thoracic Spine

3 Rounds:
15 Cobars (light plates)
10 DB or KB Upright Rows (light/medium)
10 DB or KB Bent Over Rows (medium to heavy)

Coach Guided Barbell Mobility / Warm-up + Strict Press Review
(No knee bend, Bracing, Front Rack Positioning, Bar Path)

Strength

Shoulder Press (5-5-5)

6 minutes

Shoulder Press (3x5)

6 minutes

Metcon

Metcon (Time)

3 Rounds For Time:
50 Yard Sled Push (Rx Sled+ 180/110)(Rx+ sled + 270/ + 180lbs)
30 Alternating DB Clean and Jerk (Rx 40/25lbs) (Rx+ 50/30lbs)
10 Slam Balls (40/30lbs)
(Rest :90)

The sled should be heavy but needs to be moving at a fast pace not a crawl.

DB's must make contact with your shoulders in transition from ground to overhead.

The DB C&J and Slam Balls are going to be tough after the sled push so grind through it and earn your rest.

Whiteboard:

Saturday, January 11, 2020

Male Clients