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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (1 Rep )

Back Squat
Work up to a heavy single around 90% in 8 Min

then

Back Squat (3x5)

3×5 @ 75-80%

E2M

The heavy single is meant to prime yourself to move some lighter weight faster. Don’t take longer to get to your 90% than needed and don’t treat it as a 1RM day.

Metcon

Metcon (No Measure)

Every 2:30 for 15:00
15/12 Calories on AAB
5 Bar Mu
*More Options:
10 CTB or PU

Extra Credit

Metcon (Time)

Push Ups
5×20
Rest :90
Row slowly as your rest
These don’t need to be unbroken sets. The upper body craves fast twitch, so knock out big chunks of reps fast and then rest. If your push ups from the floor aren’t perfect, modify. Garbage push ups don’t count.

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Whiteboard:

Friday, July 05, 2019

Male Clients