Public Whiteboard

Components

Metcon

Paused Back Squat + B ...

Settings

Workout

Short Skirt Long Jacket

Warm-up

Complete:
2:00 Row (moderate)
10 Hang Squat Clean (45/35)
10 Red Band Pullaparts
10 Kipping Swings
10 Strict Pullups

-Then-

Build to Squat Clean weight.

Metcon

Metcon (Time)

For Time:
12 Squat Cleans (115/80)
24 C2B Pullups (18 Bar Muscle Ups)
12 Squat Cleans (115/80)

Rx+:
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)

Weightlifting

Paused Back Squat + Back Squat (1+4 (x2), 1+3 (x3))

Paused Back Squat + Back Squat (no tempo)

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat

Accessory Work

Metcon (No Measure)

3 Sets:
10 Double Dumbbell Bulgarian Split Squat (5 right side then 5 left side)
10 Slow Eccentric Single Arm Dumbbell Row (5 right side then 5 left side)

Whiteboard:

Monday, June 20, 2022

Male Clients