Public Whiteboard

Components

Push Press + Push Jer ...

Metcon

Settings

Workout

Nowhere Fast

Warm-up

3:00 Bike

Then...

Burgener Snatch Warmup (5 reps each)
1. Down & Up
2. Elbow High and Outside
3. Hang Muscle Snatch
4. Snatch Grip Push Press
5. Heaving Snatch Balance
6. Tall Power Snatch

*Before Metcon:
10/8 Cal. Bike
10 Empty Bar Power Snatch

Weightlifting

Push Press + Push Jerk + Push Press ((1+1+1) x 4 sets)

*No re-dip on the push press
*You CAN re-dip on the Push Jerk

- (1+1+1) x 4 sets. Work up to a challenging set!
* Rest 60-90 secs between sets

-Pause in the receive for 2 seconds
-Build in load each set. Work somewhere around 70-75% 1RM Push Press.

Metcon

Metcon (6 Rounds for time)

Every 3:00 (6 sets):

- 0:00 - 3:00
20/15 Calorie Assault Bike
15 Power Snatches (75/55)

- 3:00 - 6:00
20/15 Calorie Assault Bike
12 Power Snatch (95/65)

- 6:00 - 9:00
20/15 Calorie Assault Bike
9 Power Snatches (115/80)

- 9:00 - 12:00
20/15 Calorie Assault Bike
6 Power Snatches (135/95)

- 12:00 - 15:00
20/15 Calorie Assault Bike
3 Power Snatch (155/105)

- 15:00 - 18:00
20/15 Calorie Assault Bike
1 Power Snatch (185/115)

Whiteboard:

Tuesday, April 13, 2021

Male Clients