Public Whiteboard

Components

Split Jerk Strict Press

Metcon

Settings

Workout

Tuesday

Warm-up

15 mins

Weightlifting

20 mins

Split Jerk Strict Press (5x3)

*Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position.
*This should not be for a max load

Gymnastics

Handstand Push-up Progressions

3x15-30 wall walks to shoulder taps each arm.

3 Around the World Walks

HSPU EMOM

Metcon (2 Rounds for reps)

5 min EMOM
Strict HSPU

Rest 3 minutes

5 min EMOM
Strict HSPU

*Each round for reps
*Scale to Pike Push-ups on or off of a box or regular push-ups.
*Pick a number you can consistently hit each round. For example: Do
not hit 10 in round 1 and 2 in round 10.

Whiteboard:

Tuesday, May 31, 2016

Male Clients