Public Whiteboard

Components

Push Press

"Tri-Angle"

Settings

Workout

05/03/2022

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders. What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions? Just like on the jump rope... seek out the reps.

Push Press

Push Press

Build to Heavy Single
Then...
1 Set of Max Reps @ 80% Heavy Single

- On 4.12.22 we built to a heavy set of 3 (score linked).

- To view workout history, click on the clock icon next to the score bar.

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

- All sets should come from a rack.

- Rest as needed between attempts and drop sets.

- Enter your heavy single. Record max reps in your notes.

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

Modifications
- Sub Dumbbells

"Tri-Angle" (Time)

"Tri-Angle"

5 Rounds For Time:
20 Calorie Echo Bike
40 Hand Release Push-ups
60 Double Unders

- Conditioning Category: Threshold

- Echo Bike: Performed in less than 2:30.

- Hand Release Push-Ups: Performed in less than 1:30.

- Double Unders: Performed in less than 1:00.

- Score: Time

- We can aim to push the bike today knowing that we will be able to catch our breath a bit on the hand-release push-ups.

- If you tend to struggle with push-ups, break these up early and often. Quick sets of 5 or more can be the goal for each round.

- Try to breathe and relax on the double unders as much as possible.

Prep
5 Cal Echo
5 Hand-Release Push-Ups
10 Double Unders

Modification
20 CALORIE ECHO BIKE
- Reduce Cals
- 20 Cal Assault Bike, Ski, or Air Run
- 25 Cal Bike Erg or Row
- 500m Run

HAND-RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-Ups
- Elevate Hands On A Box

DOUBLE UNDERS
- Reduce Reps
- 1:00 of Practice
- 90 Single Unders

Whiteboard:

Tuesday, May 03, 2022

Male Clients