Public Whiteboard

Components

Even Steven

Barbell Cycling

Settings

Workout

Even Steven

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
2 rounds of:
12 banded good mornings
6 Inchworm
6 empty bar clean and jerks

2. Workout Prep
1 Set: (at workout pace)
0:30 Row

Even Steven (Distance)

20 Sets
Row 0:45
-Rest 0:45-

STIMULUS and GOALS
On the row we are focusing on hard effort :45 paces. With 1:1 rest you are trying to maintain your first hard pace throughout the 20 sets.

This is not a full out sprint for the first five sets and then fall off for the last 15 sets. Be smart here! We are also working on getting to know your paces! Go hard and maintain.

Accessories

4 Sets
15 Glute Ham Raises OR 15 Jefferson Curls (light)
1:00 Banded Plank

Barbell Cycling (Weight)

12 Sets (1 Set every 0:45)
6 Clean and Jerks (touch'n go unbroken)

STIMULUS and GOALS
We are working on building clean and jerk touch-n-go volume at a light weight.

This will feel super easy in the first couple rounds and then escalate! Manage the grip fatigue by keeping the grip relaxed each set!

It is 72 total reps so use a weight you know you can do proficiently!

Whiteboard:

Thursday, January 28, 2021

Male Clients