Public Whiteboard

Components

Front Squat

Milestones

Settings

Workout

04/27/2022

“Greed is not a financial issue. It is a heart issue.” - Andy Stanley When children stick their hand down a cookie jar and can’t get their full fist of treats out, they get frustrated. But if they were to just drop a few, the hand comes out, still with cookies. And if the child only looks away from the jar, and thinks of having “more cookies”, they are as happy as could ever be. Life can be a race to get “more”. But that is the conundrum that is the cookie jar. Are we really after as much as possible? Or is it something else? We can’t reach a destination that doesn’t exist. Think about it, for more than just a minute. What makes you tick?

Front Squat

Front Squat

Build to Heavy Single

- On 4.6.22 we built to a heavy set of 3 (score linked).

- To view your linked score, click on the clock icon on the score bar.

- We can use our heavy 3 as a reference point for our heavy single.

- Barbell taken from a rack.

- Rest as needed between attempts.

- Enter your heavy single.

Prep
- Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single.

Modification
- Sub Dumbbells

Milestones (Time)

"Milestones"

10 Rounds For Time:
10 Wallballs
3 Deadlifts
50 Meter Farmers Carry

Time Cap: 30 Minutes

WB-MRx: 14/10, Rx: 20/14
BB-MRx: 215/125, Rx: 245/155, Rx+: 275/185
DB-MRx: 30/20, Rx: 40/25, Rx+: 50/35

- Conditioning Category: Grindy Threshold

- Wallballs: Light enough to perform unbroken sets each round.

- Deadlifts: Loading should not exceed 80% of your 1RM deadlift.

- Farmers Carry: Perform with 2 dumbbells. This is a 25m out and back or 50m loop.

- Score: Total time. If capped, add 1s for every missed rep (25m = 1 rep).

- Aim for unbroken sets on the wallballs.

- Singles or touch and go reps on the deads are good to go here. Whatever will keep you moving.

- Aim for no more than 1 break on the farmers carry.

- Focus on quick transitions.

Prep
4 Wallballs
2 Deadlifts
20m Farmers Carry

Modifications
WALLBALL
- Reduce Loading/Reps/Target
- Single Dumbbell Thruster

DEADLIFTS
- Reduce Loading/Reps
- Sub Dumbbells

50 METER FARMERS CARRY
- Reduce Loading/Distance
- Sub Kettlebells
- Accumulate 40s Hold

Whiteboard:

Wednesday, April 27, 2022

Male Clients