Public Whiteboard

Components

Metcon

"Devil In Disguise"

Settings

Workout

MONDAY 2.1.21

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them. When a class if full and you don't cancel, it could prevent someone who wants that time spot from coming in. Thank you.

1: Metcon (Weight)

Stamina Squats
On the Minute x 8 (4 Rounds):
Min 1 - 5 Front Squats
Min 2 - 10 Back Squats

Single barbell, loaded throughout at 53-55% 1RM Front Squat.

Stimulus
Todays weight - of 1RM Front Squat

- Final week of Stamina Squats, repeating the opening squat session of the cycle.

2: Metcon (Weight)

Hang Snatch
4 Rounds:
Minute 1 - 1 Hang Squat Snatch
Minute 2 - 1 Hang Squat Snatch
Minute 3 - 1 Hang Squat Snatch
Minute 4 - Rest

Stimulus
- Week 4 of this progression.
- Adjusting from last week's high hang (pockets) to this week's hang (1-inch above the knee).
- Adjusting as well to a "wave" scheme. Completed as 4 "waves" of three minutes on, with a single minute of rest.
- Every new wave takes a small step back in percentage before building higher.
- Score: Heaviest weight lifted. Record all other weights in your notes.

All percentages based on 1RM Snatch:
Min 1 - 74% of 1RM Snatch
Min 2 - 77% of 1RM Snatch
Min 3 - 80% of 1RM Snatch
Min 4 - Rest
Min 5 - 77% of 1RM Snatch
Min 6 - 80% of 1RM Snatch
Min 7 - 83% of 1RM Snatch
Min 8 - Rest
Min 9 - 80% of 1RM Snatch
Min 10 - 83% of 1RM Snatch
Min 11 - 86% of 1RM Snatch
Min 12 - Rest
Min 13 - 83% of 1RM Snatch
Min 14 - 86% of 1RM Snatch
Min 15 - 89% of 1RM Snatch

MC: "Devil In Disguise" (AMRAP - Rounds and Reps)

AMRAP 14:
10 Alternating Single Arm Devil Presses
10 Single Dumbbell Box Step-Ups
10 Toes to Bar

Dumbbell - 50 / 35 lb
Box - 24"/20"

Stimulus
- Conditioning Category: Threshold
- Light load with the single dumbbell, allowing unbroken sets throughout. Change arms after every rep.
- Looking for 1-2 sets on the toes to bar every round. Reduce reps if needed.
- Score: Rounds + Reps

Whiteboard:

Monday, February 01, 2021

Male Clients