Public Whiteboard

Components

Front Squat

Crash Test

Settings

Workout

Friday

Science has measured humans to have 20,000 genes. Some onions have 40,000. The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life. Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress. The great thing about Epigenetics is that we’re all born with it. We just need to get after it.

Strength

Front Squat

On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%

Following, Until the 15 Minute Mark:
Build to a Heavy Single for the Day

STIMULUS
-Working through some Front Squat waves before building to a heavy single for the day
-These are based on percentages of your 1RM Front Squat
-You'll complete 1 Front Squat on the minute from 0:00-8:00 on the clock
-From 9:00-15:00 you'll build to a heavy single, without having to stick to the 'on the minute' format
-Over these 6 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles
-Record your score as the heaviest weight lifted for the day

Metcon

Crash Test (Time)

For Time: (15 Min Cap)
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

STIMULUS
-Working through three movements for time in this sprint style chipper workout
-Complete all the reps at one station before moving to the next
-We expect this workout to take somewhere between 8-15 minutes to complete
-Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout
-On the lateral barbell burpees:
-There is no need to stand to full extension
-You can step or jump out of the burpee
-We do ask that you jump over the bar off two feet

Strategy

-One way to approach this workout is with the following themes in mind: Smooth Start, Smart Sets, Strong Finish

Smooth Start:
-While the row isn't a throw away station, it's important to move at a smooth pace that allows for constant movement during the rest of the workout
-As an example, the difference between a 2:00 pace vs. a 1:55 pace is only a 15 second overall difference after 1,500 meters
-This 15 second difference is easily lost with a long transition and chalk break before the barbell
-If we were to choose one of the two paces and transitions, it's better to go with the slightly slower pace and quicker transition
-Being smooth on the first station can help you go faster on the next two stations
-Smart Sets:
-Let's have a plan on the barbell from the very beginning and try to limit our time spent not moving, as this is the only station we would completely stop on
-Take a look at the sets below and see what approach will allow for the most movement:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6's or 8-7-6-5-4
6 Sets: 5's
10 Sets: 3's

Strong Finish:
-Finishing strong doesn't mean sprinting through all 45 reps, as that is likely unsustainable
-It does mean staying focused and creating mini goals within the larger set
-For example, you could try to increase your pace every so slightly with every 15 reps:
First 15: Steady
Middle 15: Faster
Final 15: Sprint to Finish
-Whatever the approach is, look to finish the workout with a good effort knowing there is nothing to follow

Whiteboard:

Friday, January 24, 2020

Male Clients