Public Whiteboard

Components

Z Press

Pendlay Row

Metcon

Settings

Workout

The Cell Gym 4.11.19

Warm-up

Warm-Up 8

500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge

Core: 3x
40 sec plank
rest 20 sec

Strength

Z Press (5.4.3.3.3)

Seated on the ground strict shoulder press from in front

*Can be done with barbell or Dumbbell. Remember to keep belly button in and chest up.

Pendlay Row (5.4.3.3.3)

Pendlay Row

*Supinated grip. Start with weight on the ground. Return to floor each time. maintain tension in back.

*Alternate movements. ex. press then row then press, etc.

Metcon

Metcon (Time)

LIFE
4 Rounds
200m Run
10 toenail pullups
10 situps
10 air squats to medball

Metcon (Time)

SPORT
4 Rounds
200m Run
10 Pullups
10 medball situps 20/14
10 air squats to medball

Whiteboard:

Thursday, April 11, 2019

Male Clients