Public Whiteboard

Components

Back Squat

Red Zone

Metcon

Settings

Workout

Friday

“Integrity is not a noun. It’s a verb.” Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is - as not everyone acts with so. Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

Strength

Back Squat

Back Squat "3-6-12"
3 Reps @ 100% of 10RM Back Squat
6 Reps @ 93% of 10RM Back Squat
12 Reps @ 85% of 10RM Back Squat

STIMULUS
DESCRIPTION
We'll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets
The percentages are based off your 10RM Back Squat
We completed a 10RM Back Squat test recently on 6.8.20
If you don't have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets

Metcon

Red Zone (Time)

21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

DESCRIPTION
This barbell couplet alternates between a total body pull and a total body press
The weight is designed to be very light
You should be able to complete 30+ reps at each movement when fresh
Use one weight for both barbell movements
The rep scheme goes "down and back" for a total of 138 reps
Choose weights that allow you to complete the work in less than 10 minutes
HANG POWER SNATCH
The hang is defined as anywhere above the knee"

Strategy

GENERAL
If this was a normal 21-15-9 workout, we’d look to start smart on the 21’s to help us thrive through the 15’s and sprint through the final set of 9’s
In this workout, the reps go back up following the set of 9, so that strategy won’t work
In this case, your set of 9 is essentially the "break" of the workout that bridges the gap between the larger sets
Take the full rep number (138) into account when figuring your break-up plan
This will help you sustain your effort as you climb back up in reps on the second half
Even though the weight is light, don’t be afraid to break this up into quick sets with very short breaks (~5 seconds) between
Once you have your plan in place, do you best to stick with it
Consider the following break-up options for each round:
Rounds of 21:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
Rounds of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4
Round of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2

Home WOD

Metcon (Time)

30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)

MODIFICATIONS
SINGLE DUMBBELL HANG POWER SNATCH
-Single Arm Dumbbell Russian Swings
-Odd Object Ground to Overhead

SINGLE DUMBBELL THRUSTERS
-Single Dumbbell Goblet Thrusters
-Jumping Squats (2x Reps)
-Odd Object Thrusters

DESCRIPTION
Today's couplet workout is all about weightlifting, as we alternate between 2 single dumbbell movements
The rep scheme works down from 30-10 and then back up to 30
The workout flows like this:
30 Single Dumbbell Hang Power Snatches
30 Single Dumbbell Thrusters
20 Single Dumbbell Hang Power Snatches
20 Single Dumbbell Thrusters
10 Single Dumbbell Hang Power Snatches
10 Single Dumbbell Thrusters
20 Single Dumbbell Hang Power Snatches
20 Single Dumbbell Thrusters
30 Single Dumbbell Hang Power Snatches
30 Single Dumbbell Thrusters
Within the workout, we'll alternate arms every 5 reps
Choose one light-moderate dumbbell for both movements based on the movement that is more challenging for you
This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement
Since this workout has fairly high reps [220] with just one piece of equipment, go with a lighter weight if you're on the fence between two options
You can expect this workout to take between [10-18] minutes to complete
SINGLE DUMBBELL HANG POWER SNATCH
The hang position is defined as anywhere about the knees
After swinging the dumbbell between your legs like a kettlebell, you'll jump the weight overhead in one fluid motion
You can pause at the shoulders on the way down, but not on the way up
Click Here to see a demo of this movement

Body Armor

3 Giant Sets on each leg:
5 Tempo Bulgarian Split Squats (5s down, 5s up)
10 Regular Bulgarian Split Squats
Rest as needed between sets.

STIMULUS
DESCRIPTION
Today's Body Armor is focused on building lower leg capacity with a "drop set"
We'll start with 5 tempo Bulgarian split squats (5s down, 5s up), with loading
Then we'll complete 10 regular split squats, without a tempo (same side)
After the 15 reps have been completed on the first side, change legs and do the same to finish the first set

Whiteboard:

Friday, June 26, 2020

Male Clients