Public Whiteboard

Components

Strict JT

John Deere

Settings

Workout

Tuesday 6/22

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application. In the “Cone of Learning” (Edgar Dale), we learn: 10% of what we read. 20% of what we hear. 30% of what we see. 50% of what we hear and see. 70% of what we say and write. 90% of what we actually participate in. Information without application, is knowledge. Information with application, is wisdom.

Metcon

Strict JT (Time)

21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

SUBS
OVERALL WORKOUT:
-Reduce Volume

STRICT HANDSTAND PUSH-UPS:
-Reduce Reps
-Feet on Box or Bench Video

STRICT RING DIPS:
-Reduce Reps
-Banded Ring Dips

PUSH-UPS:
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups

Movement Prep
Practice Round:
3 Strict Handstand Push-Ups
3 Strict Ring Dips
3 Push-Ups

Stimulus
- We'll be retesting this bench mark in the final week of this cycle (week 8).
- Working a high interference upper body pressing workout with the strict version of the hero workout "JT."
- This is designed to be very challenging on the arms and chest, so look to break all these movements into manageable chunks from the beginning.
- We'll put a 12 minute cap here. If you get capped, your score will be 12:00 and we'll add 1 second for ever missed rep.
- Score: Time

John Deere (Time)

"John Deere"
(30 Minute Cap)
21-15-9:
Row Calories
Bike Calories

200 Meter Dumbbell Farmers Carry

21-15-9:
Row Calories
Bike Calories

200 Meter Dumbbell Farmers Carry

21-15-9:
Row Calories
Bike Calories

MRx: 30/25, Rx: 40/30, Rx+: 50/35

Movement Prep
Practice Round:
5 Calorie Row
5 Calorie Bike
20m Farmers Carry

Modifications
- Equal calories any machine (to maintain rep scheme)
- If running, 400-200-100m we'll be the distances to sub.

Midline

If time permits:
Midline
3 Giant Sets:
20 Seated Banded Abductions
20 Weighted AbMat Sit-Ups
20 AbMat Sit-Ups
Rest 2 Minutes Between Rounds

Stimulus
- A giant set means that we'll move quickly from station to station and rest only between fully completed sets. A fully completed set is when we have finished all 3 stations.
- Hug a dumbbell to the chest for the weighted sit-ups. Feel free to build in weight each set or stay the same across.

Movement Prep
https://www.youtube.com/watch?v=Af63bSH3LIw

Whiteboard:

Tuesday, June 22, 2021

Male Clients