Public Whiteboard

Components

Overhead Squat

Back Squat

Snatch

Close Grip Bench Press

Settings

Workout

Here is ROMWOD...hahaha bet you thought it wasnt going to happen

Yoga/Mobility

https://app.romwod.com/workout/just-right

Warm-up

snatch and overhead squat warm up

2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch

Skill/Strength

You have a choice today. Pick just one to do. Yes it has been a lot of shoulders but are you strong enought to still do Overhead Squats?

Yes. Procede to overhead squats and glory
No. Procede to Back Squats and Booty Gainz

Overhead Squat (3x5)

Overhead Squat

Back Squat (3x5)

Back Squat

Superhero Training

Snatch (3x5)

Snatch

Close Grip Bench Press (3x5)

Hands inside shoulder width.

Whiteboard:

Friday, April 14, 2017

Male Clients

Frank
Valeriani

Lift Sesh w/ Jared 3PM-4P...

3 x 5 @ 75 lbs

tight shoulders, right arm pain

Jordan
Brewer

Open Gym 5:20AM-10:30AM

2 x 5 @ 175 lbs

Caleb
Pickard

5:20 AM CrossFit

1 x 5 @ 165 lbs

1x5@155, 1x4@165

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

1 x 5 @ 145 lbs

Bar-65-85-105-115-135-145 (first time overhead squats)

Jeremy
Springer

4:10PM CrossFit

1 x 5 @ 135 lbs

95#, 115#, 135#

Female Clients

Private

Lift Sesh w/ Jared 3PM-4P...

3 x 5 @ 95 lbs

Private

4:10PM CrossFit

3 x 5 @ 95 lbs

Christina
Tovar

Lift Sesh w/ Jared 3PM-4P...

3 x 5 @ 90 lbs

Janet
James

5:20 AM CrossFit

3 x 5 @ 75 lbs

didn't get 80 up. gotta rebuild for this

Andrea
Sierra

6:30 AM CrossFit

1 x 5 @ 65 lbs

2x5@60lb