Public Whiteboard

Components

Clean

Metcon

Settings

Workout

"SMH"

Register now for the Nutrition Lunch and Learn April 30th 11:30AM https://www.modus-energy.com/LNL Exciting news!! We were nominated for San Diego's Best Health and Fitness Club. If you could find it in your hearts to vote for us, the ATR team and I would be extremely grateful! Here is a quick link https://uniontrib.secondstreetapp.com/2022-San-Diegos-Best-Readers-Poll/gallery/?group=408702 (San Diego Fun/Life -> Health and Fitness Club). Murph is coming up! If anyone is interested and we get at least 7 people that would like one, we can get a deal on Bear Komplex weight vests for $100 (normally $139) without the plates (weights). Let me know if you are interested.

STEADY

1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand on AirEX Pad: 2 X :30E (Eyes closed if possible)

READY

1b.) 1 Round (0:00-12:00)
- 2:00 Bike (Build in pace over the course of the final minute)
- 15E Side Lying Hip Abduction/Adduction
- 12E Single Leg KB RDL + High Pull (Light KB)
- 10 KB Goblet Squat w/:03 Eccentric

* Use the remaining time to have athletes grab barbells, brief S.F.P, and demo the upcoming movements.

S.F.P.

2a.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
Intervals 1-3: Stage Clean Pull (:01-:02 Pause off ground, B/K, A/K, Hips) (https://www.youtube.com/watch?v=iZhC74BsuD0)
Intervals 4-6: Power Clean + Front Squat

* See workout notes below.

* Allow 4:00 for athletes to grab additional weight and prepare for S.F.P.

Clean (1 @ 70% every minute for 12 sets)

2b.) Clean: 12:00 EMOM (22:00-32:00)
- 1 Clean w/70%

* See workout notes below.

* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.

E.S.D.

Metcon (Time)

3.) "SMH"
4 Rounds for Time: (38:00-53:00)
- 12/9 Calorie Bike
- 15 T2B
- 18 Alternating DB Snatch (50/35)

* Goal: <12:00, Time Cap: 15:00

* Level 3: RX
* Level 2: Hanging Knee Raises, DB (40/30)
* Level 1: 10/8 Calories, Hanging Knee Raises OR Ab-Mat Sit-Ups, DB (30/20)

* See workout notes below.

* Allow 3:00 for athletes to prepare for Adaptation.

ADAPTATION

5.) 4:00 EMOM (56:00-60:00)
Minute 1: :45 Banded Lat (R)
Minute 2: :45 Banded Lat (L)
Minute 3: :20E Rig Assisted Pec Stretch
Minute 4: :20E Eagle in Saddle

WORKOUT NOTES

S.F.P. 2a.) Notes:
Intervals 1-3 are to help you get a "feel" for the different stages of the pull and then finish with forceful leg drive at the top. Intervals 4-6 are to help get you in the mindset of being as explosive as possible and then completing the ROM of a standard clean. Wherever you catch your power clean, pause and immediately ride into a Front Squat.

S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Clean, please choose a weight that allows you to move with technical proficiency and speed. This portion of the day should allow you to put a hyper focus on hitting positions and putting effort in improving movement patterns.

E.S.D. Notes:
Move at a moderate pace on the bike and use this machine as your way to manage your pace through this workout. You should be able to get off the bike and finish your calories under 1:00 from when you get on. T2B should be broken into quick, confident, and manageable sets. Alternating DB Snatches will present a challenge after your heart rate elevates and your grip starts to fatigue. Break your snatches up into confident sets where you can take a quick rest and get right back to work.

Whiteboard:

Friday, April 22, 2022

Male Clients