Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Monday, May 16th 2022

A. General
2 sets
100m jog or shuttle runs in the gym
12 In and out squats
8 Good mornings

B. Mobility
Lizard pose
30 seconds 2 sets each side

C. Activation
2 sets
6/6 RDL with reach, slow and controlled
6/6 Lunges
3 Pause back squat @ empty bar or light

Weightlifting

A: Back Squat

Back Squat

3 sets
3 reps @ 80%
Rest 1 min
6 reps @70%
Rest 1 min
12 reps @50%
Rest 2 mins

TC: 20mins
Score: Weight

Scaling options
Beginner
6 x 6 @moderate
Rest 2 mins

Intermediate
As Written

Perform
4 sets
3 reps @ 80%
Rest 1 min
6 reps @70%
Rest 1 min
12 reps @50%
Rest 2 mins

Metcon

Metcon (Time)

5 rounds
10 Power cleans 135/95 lbs
10 Burpees

KG: 60/43 KG
TC: 12 mins
Score: Time

Scaling options
Beginner
5 rounds @light
8 Power cleans
6-10 Burpees

Intermediate
5 rounds @95/65 lbs
10 Power cleans
8-10 burpees

Perform
@155/105 lbs

Extra Accessory

Metcon (Weight)

Hip thrust hold
3 x 60 seconds @ moderate to heavy