Public Whiteboard

Components

Metcon

"Juke Box"

Settings

Workout

WEDNESDAY 2.10.21

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1: Metcon (Weight)

Deadlift
On the 1:30 x 5 Sets:
8-16 Alternating Pistols
3 Deadlifts

Build in weight on the deadlifts each round.

Stimulus
Percentages based on 1RM Deadlift:
Set 1 - 60%
Set 1 - 65%
Sets 3+4+5 - 70-80%

- Athlete's choice on pistol reps.
- When in doubt, cap our pistol efforts at :45s per round.
- 5 Scores: Deadlift loads. Leadboard will show the heaviest of the 5.

Modifications
PISTOLS
- Pistols To A Box
- Pistols Holding Onto An Upright
- Air Squats

DEADLIFTS
- Double Dumbbell
- Romanian Deadlifts
- Good Mornings

MC: "Juke Box" (Time)

5 Rounds For Time:
15 Deadlifts
12 Box Jump Overs
9 Front Squats

Barbell - 155 / 105 lb
Box - 24"/20"

Stimulus
- Conditioning Category: Threshold
- Moderate barbell, and one that we could front squat 20+ reps unbroken when fresh.
- Looking to complete the front squats in 1-2 sets every round.
- Score: Time

Whiteboard:

Wednesday, February 10, 2021

Male Clients