Public Whiteboard

Components

"Disgrace"

"Strict JT"

Settings

Workout

01/25/2022

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams How does an echo start? With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore. It’s called the “changing of the echos”, and it starts with a single tiny noise. The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention. Disciplined intention is everything. And we just need to start it.

"Disgrace" (Time)

3 Rounds For Time:
10 Squat Cleans
10 Push Jerks

MRx: 95/55, 115/75, 135/95

CONDITIONING CATEGORY: Sprinty Grind

SQUAT CLEANS: Aiming for small sets or singles. Less than 1:00 per round.

PUSH JERKS: Aiming for unbroken sets but definitely no more than 1 break in any round. Less than 1:00 per round.

SCORE: Time.

- Break up the squat cleans in a way that will allow for unbroken sets of push jerks.

- This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.

- The push jerks will get challenging on the legs so pause in the front rack or overhead if needed to let the legs come back a bit versus dropping the bar.

Prep
3 Squat Cleans
3 Push Jerks

Modifications
SQUAT CLEANS
- Reduce Reps
- Reduce Loading
- Sub Dumbbells

PUSH JERKS
- Reduce Reps
- Reduce Loading
- Sub Dumbbells

"Strict JT" (Time)

21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Time Cap: 12:00

INTENTION: Checking up on our upper body push capacity. This workout has direct interference between the movements and will likely be challenging for many athletes to finish under the time cap (especially after the previous pieces). Let's see what we've got even with some fatigue.

SCORE: Total Time.

Prep
2 reps of each movement.

Modifications
SHSPU
- Reduce Reps
- Use Riser
- Double Dumbbell Strict Presses

STRICT RING DIPS
- Reduce Reps
- Banded Reps
- Box, Bench, Or Bar Dips

PUSH-UPS
- Reduce Reps
- Elevate Hands

Midline

Not For Time:
30 Toes to Bar (Knee Ups)
300 Meter Ski Erg
40 GHD Sit-ups (M&M's)
400 Meter Ski Erg
50 AbMat Sit-ups
500 Meter Ski Erg

INTENTION: Work the midline and the lungs.

SCORE: Mark Completed

Whiteboard:

Tuesday, January 25, 2022

Male Clients