Public Whiteboard

Components

Overhead Squat

Metcon

Settings

Workout

Fancy Like

Warm-up

4x :30/:30 Row
Thoracic Can Opener Stretch

then...
10 Ring Rows
10 PVC Passthroughs
10 PVC Overhead Squats
10 Snatch Grip Push Press

then...
Burgener Warm up Snatch - 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch - 3-5 reps of each movement

Weightlifting

Overhead Squat (2x3, 2x2, 2x1)

Overhead Squat

Pause Overhead Squat:
- 2x3, 2x2, 2x1

Rep Scheme %'s:
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 75%
Set 6: 80%

*2 Second Pause in the bottom...this will be lightweight for sets, %'s are approximations of Max OHS.

**In between sets perform HEAVY Double Dumbbell Overhead Hold (30-45 seconds)

***Rest 60 seconds between sets

Metcon

Metcon (Time)

Complete 8 Rounds for Time:
200 M. Run
4 Burpee Pullups

Rx+: Burpee Bar MU

TARGET SCORE
Target Time: Sub 16 Minutes

Time Cap: 20 Minutes

STIMULUS and GOALS
The stimulus is a moderate/high intensity focused on building capacity in gymnastics movements.

WORKOUT STRATEGY & FLOW
Run: this should be a moderate/high intensity. The focus is to recover enough here to go straight into the gymnastics movements.

Burpee Pullups should be constant movement: Low reps, and recover on your run.

*You should be able to come in from the run and go straight into the movement.

Whiteboard:

Monday, July 05, 2021

Male Clients