Public Whiteboard

Components

Snatch Complex

"JackpoT"

Settings

Workout

03/25/2022

“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock) Often our world looks at individuals such as the Rock, and chalk them up to being “gifted” or “naturally talented.” Yet HE would put it a very different way. Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident. All that matters is two things: Where do we want to go (focus), and how hard do we want to work for it (effort).

Snatch Complex (Weight)

Snatch Complex

6-8 Sets:
1 Power Snatch + 1 Hang Squat Snatch

All Sets Performed @ 75-90% of 1RM Squat Snatch

- Athletes should hold onto the bar for both reps.
- Athlete's choice on number of sets.
- Rest as needed between sets.
- Enter heaviest lift only.

Prep
Perform 3-5 warmup sets to 75%

Modifications
- 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
- Sub Single Dumbbell (1 Rep Each Arm)

"JackpoT" (Time)

"JackpoT"

3 Rounds For Time: [30 Min. Cap]
42 Calorie Bike Erg
21 Hand Release Push-ups
30 Calorie Bike Erg
15 Strict Ring Dips
18 Calorie Bike Erg
9 Strict Handstand Push-ups (Use 5" Riser)

- Conditioning Category: Grindy Threshold

- Bike Erg: If you bike at an 800 cals/hr pace or low, modify cals to 32-24-14.

- Hand-Release Push-Ups: Perform in 1:30 or less each round.

- Strict Ring Dips: Perform in 1:30 or less each round.

- SHSPU: Perform in 1:00 or less.

- Each round should take less than 10:00.

- Score: Total Time. If capped at 30 min, score is 30 and note what round and rep you wer on.

- Push the bike knowing you will not need your legs for the body weight movements.

- Perform the hand-release push-ups in sustainable sets. Aim for 1-4 sets. Try to avoid any slow press out reps.

- Perform the ring dips in 1-5 sets. Quick small sets here is probably going to most sustainable.

- Perform the SHSPU unbroken, in small sets. or singles. Try to choose a strategy that you can stick to for all 3 rounds.

Prep
5 Calorie Bike Erg
3 Hand Release Push-ups
5 Calorie Bike Erg
3 Strict Ring Dips
5 Calorie Bike Erg
3 Strict Handstand Push-ups (Use 5" Riser)

Modifications
42 | 30 | 18 CALORIE BIKE ERG
- Reduce Calories
- 42 | 30 | 18 Calorie Row
- 32 | 24 | 14 Calorie Echo or Assault Bike
- 32 | 24 | 14 Calorie Air Runner
- 32 | 24 | 14 Calorie Ski

HAND-RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-Ups

STRICT RING DIPS
- Reduce Reps
- Banded Strict Ring Dips
- Jumping Ring Dips
- Bench Dips

SHSPU
- Reduce Reps
- Use Additional Risers
- Negatives (3-5s)
- 18 Push-Ups

Body weight conditioning (No Measure)

Bodyweight Conditioning

50 GHD Sit-ups
30 Alternating Pistols
10 Wall Walks
30 Alternating Pistols
50 GHD Sit-ups

- Aiming for a fast midline/skill finisher.

Modifications
GHDSU
- Reduce Reps
- Weighted Sit-ups
- Sit-Ups

WALL WALKS
- Reduce Reps
- Only Walk Feet Up Wall
- Hand-Release Push-Ups

PISTOLS
- Reduce Reps
- Pistols To A Box
- Reverse Lunges

Whiteboard:

Friday, March 25, 2022

Male Clients