Public Whiteboard

Components

"Back At It Again" - ...

Power Snatch

"Bike Pain"

Settings

Workout

01/31/22

“Well done is better than well said.” - Benjamin Franklin Talk is cheap. Anyone can talk. Only the few, choose to do. There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better. Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words. WD > WS.

"Back At It Again" - Part 1 (Time)

For Time:
75 Power Snatches

On the Minute [Starting at 0:00]:
30 Double Unders

MRx: 65/45, Rx: 75/55

CONDITIONING CATEGORY: Sprinty Threshold

POWER SNATCHES: Super light. Should be able to cycle the bar for the entire workout.

DOUBLE UNDERS: 30 seconds or less each minute.

SCORE: Time

Strategy
- Breathe on the jump rope and try to keep the shoulders relaxed.

- Aim for 7 or more power snatches each minute. Muscle snatches will be faster but will have a higher demand on the shoulders and lungs.

- Focus on quick transitions.

- Feel free to stop 5-10 seconds early each minute in order to gear up for the next minute.

Prep
10 Double Unders
5 Power Snatches

Modifications
POWER SNATCHES
- Reduce Loading
- Reduce Reps
- Sub Single Dumbbell Power Snatches

DOUBLE UNDERS
- Reduce Reps
- 30s Time Cap
- 30 Line Hops
- 45 Single Unders

Power Snatch

"Back At It Again" - Part 2

[Right After Completing "Back At It Again"]
7 Minute Window:
Build to Heavy Single Power Snatch

INTENTION: Let's see what we've got after this big snatch workout. Aim for 3 or more attempts. Make the first lift some thing easy, then plan your jumps based off where you'd like to end up.

SCORE: Heaviest successful power snatch.

"Bike Pain" (3 Rounds for calories)

[3 Sets]
4 Rounds:
30 Seconds at Fast Pace (90+ RPM)
45 Seconds at Easy Pace (60+ RPM)

1 Minute Rest Between Sets

INTENTION: Alternating between fast and easy paces on the bike. 4 rounds of 30 fast/45 easy is 1 full set. Over the whole workout we'll complete 12 rounds total. Athletes can get off the bike during the rest period between sets or spin at a recovery pace at a low damper setting.

SCORE: Enter total calories accumulated each set (3 scores). Your overall score will be the sum total.

Whiteboard:

Monday, January 31, 2022

Male Clients