Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

The Next Episode

Warm-up

2 Sets:
20/16 Calorie Row
10 power cleans (empty bar)
10 V Push Ups

Then...

Barbell Prep - (perform all movements below in the power position (no squat required))
A) Burgener Warm Up Clean - 3-5 reps at each position

(perform all movements below in the power position (no squat required))
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"

Weightlifting

Front Squat (Build to today's 1-RM)

Front Squat

*We have reached the end of the Squat cycle, so today we are going to be testing our 1-RM Front Squat!

*Take 12 minutes to build.

Front Squat:
- Work up to today's heavy (Use 5-8 working sets to build)

*Rest 60 secs between sets

Go for a PR if you're feeling it today!

Work up to 1-RM in 5-8 working sets. Not counting light warm up sets. Legs should be pretty warm so don't hit more than 2 warm up reps with each set.

Metcon

Metcon (Time)

Complete 4 rounds for time:
15/12 Calorie Row
10 Power Cleans (135/95)
5 Front Squats (135/95)

Whiteboard:

Monday, March 22, 2021

Male Clients