Public Whiteboard

Components

Power Snatch

Pull-ups

"Threefer"

Settings

Workout

05/09/2022

“Don’t bunt. Aim out of the ballpark.” – David Oglivy One of the most dangerous things we can do in life: to dream too small. What stops dreamers from dreaming is fear. We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe. It doesn’t start with a dream. It starts with belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

Power Snatch

Power Snatch

Build to Heavy Single

- On 4.18.22 we built to a heavy set of 3 (score linked).

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

- Rest as needed between attempts.

- Enter your heavy single.

PREP
Snatch Biased Barbell Warm-up
https://www.youtube.com/watch?v=JYjNMYcPw60

With An Empty Barbell
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

Then...
1-2 Power Snatches @ 50%
1-2 Power Snatches @ 60%
1-2 Power Snatches @ 70%
1 Power Snatch @ 80%
1 Power Snatch @ 85%
....Keep building with small jumps until you reach your heavy single for the day.

MODIFICATION
- Sub Single Dumbbell

Pull-ups

Gymnastics

3 Sets:
1:00 Max Pull-ups

Rest 2 Minutes Between Sets.

"Threefer" (Time)

"Threefer"

3 Rounds For Time:
1,000 Meter Bike Erg
20 Toes to Bar
30 Hang Dumbbell Snatches
40 Air Squats
50-ft. Single Dumbbell Overhead Lunge (Right)
50-ft. Single Dumbbell Overhead Lunge (Left)

MRx: V-Ups, Rx: TTB
MRx: 30/20, Rx: 40/25, Rx+: 50/35

- Conditioning Category: Threshold

- Bike: 2-3 minutes.

- Toes To Bar: 1 minute-90 seconds.

- Hang Dumbbell Snatches: Switch arms every 5 reps. 1 minute-90 seconds.

- Air Squats: 45-90 seconds.

- 50ft. Lunge: 20-45 seconds. All the lunges on the right side must be completed before switching arms.

- Score: Total time.

- Push the bike pace a bit knowing the legs will be able to "rest" on the following 2 movements.

- Aim for sets of 5 or more on the toes to bar. Make your breaks quick and methodical.

- Hang on for all 30 hang dumbbell snatches if you can knowing that the arms will get a break during the air squats. No more than 1 break should be needed here.

- Settle into a steady pace on the air squats.

- Aim for unbroken efforts on each lunge. Take 1 break on each arm if the overhead position is a challenging position for you.

PREP
100 Meter Bike
2 Toes to Bar
3 Hang Dumbbell Snatches (Each Arm)
4 Air Squats
5 Single Dumbbell Overhead Lunge Steps (Each Arm)

MODIFICATIONS
1,000 METER BIKE ERG
- 1,000m on Any Bike
- 500m Row
- 400m Ski
- 400m Run
- 300m Air Run

TOES TO BAR
- Reduce Reps
- Knees To Chest
- Sit-Ups

HANG DUMBBELL SNATCHES
- Reduce Reps/Loading
- Sub Kettlebell Swings

SINGLE ARM OH LUNGE
- Reduce Distance/Loading
- Single Arm Front Rack Lunge
- 16 Step Back Lunges (Each Arm)

Whiteboard:

Monday, May 09, 2022

Male Clients