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Components
Tempo strict press
Deadlift
Metcon
Settings
Location
(All)
The Factory Strength and Conditioning
Program
24/7 Access + Open Gym
At Home
Gilbert Summer Sports Performance
Kickboxing
KIDS CLASS
Open Gym
Strength & Conditioning
Date
Workout
Tempo and super sets - The Factory Strength and Conditioning
Class
(All)
Strength & Conditioning: 5:00 AM
Strength & Conditioning: 6:00 AM
Strength & Conditioning: 9:00 AM
Strength & Conditioning: 12:00 PM
Strength & Conditioning: 4:30 PM
Strength & Conditioning: 5:30 PM
Strength & Conditioning: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
Workout
Tempo and super sets
Tempo strict press (5-5-5-4-4)
Each rep is:
3 seconds bottom
3 seconds top
15s transition to max DB push press @ 2x50/35#
Super set in constant
Max weight for tempo 45%
Deadlift (10-10-8-8-6)
Deadlift
10 @ 65,70%
8 @ 75,85%
6 @ 90%
Super set each sey with 5 tall box jumps
Metcon (4 Rounds for time)
500m row progression
50m max effort - rest 1 min
100m max effort- rest 2 min
150m max effort - rest 3 min
200m max effort- die 🪦
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 05, 2022
Male Clients
1
Jonathon
Schroeder
Strength & Conditioning: ...
5 x 4 @ 55 kg
1
Morgan
Morgan
Strength & Conditioning: ...
5 x 4 @ 55 kg
2
Brent
Honnold
Strength & Conditioning: ...
5 x 4 @ 52.16 kg
3
Brian
Diersen
Strength & Conditioning: ...
5 x 4 @ 50 kg
4
Clayton
Johnson
Strength & Conditioning: ...
5 x 4 @ 40 kg
Female Clients
1
Adriana
Morgan
Strength & Conditioning: ...
5 x 4 @ 30 kg
2
Patty
Diersen
Strength & Conditioning: ...
2 x 4 @ 25 kg
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