Public Whiteboard

Components

Squat Clean

"Dirty Work"

Settings

Workout

06/29/2022

“Your obsessions become your possessions.” - Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits... they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Squat Clean

Squat Clean

Build to Heavy Double

- Reps do not need to be completed touch and go.

- No longer than 10s break between reps.

- Score: Heaviest double.

Prep
- Perform 3-5 warmup sets before first attempt at heavy double.

"Dirty Work" (3 Rounds for calories)

"Dirty Work"

AMRAP 6:
60 Deadlifts
Max Calorie Bike Erg

Directly Into..

AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike Erg

Directly Into..

AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike Erg

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

- Conditioning Category: Grindy Threshold

- Deadlifts: Completed in 4:00 or less and in sets of 10 or more.

- Hang Power Cleans: Completed in 4:00 or less and in sets of 7 or more.

- Shoulder To Overhead: Completed in 4:00 or less and in sets of 5 or more.

- Score: Enter calories completed each AMRAP. Overall score will be the sum total.

- For all 3 barbell movements, let's choose a break up strategy that will allow for quick breaks. Some athletes will be able to hold on for big sets while others may need to do smaller sets.

- Deadlift Set Options: 3 x 20, 4 x 15, or 6 x 10.

- Hang Power Clean Set Options: 3 x 15, 15-10-10-10, 5 x 9, or 8-8-8-7-7-7.

- Shoulder To Overhead Set Options: 3 x 10, 8-8-7-7, 5 x 6, or 6 x 5.

- Use the first 15-30s on the bike to allow the legs to recover a bit before picking up the pace.

- Since there is no rest between AMRAPS, hop off the bike with about 10 seconds left in the 6 minute window to prep for the next 6 minute AMRAP.

Prep
30 Second Bike

With A Light Weight:
10 Deadlifts
8 Hang Power Cleans
6 S2OH

30 Second Bike

With Workout Weight:
9 Deadlifts
6 Hang Power Cleans
3 S2OH

30 Second Bike

Modifications
ALL BARBELL MOVEMENTS
- Reduce Loading
- Sub Dumbbells

BIKE CALORIES
- Calories On Any Machine
- 10m Shuttle Runs

Whiteboard:

Wednesday, June 29, 2022

Male Clients