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Floor It

Back Squat

Metcon

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Workout

Friday

“Sometimes you will never know the value of a moment, until it becomes a memory.” - Dr Suess Words from a childrens’ book, but words that reach far beyond. It’s easy to get caught up in “life”. To be so focused on chasing our next goal. Hunting that next accomplishment. Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

Metcon

Floor It (Time)

On the 5:00 x 5 Rounds:
100' Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Calorie Assault Bike

SUBS
HANDSTAND WALK
Reduce Distance
1 Minute of Practice
1 Minute Handstand Weight Shifting https://www.youtube.com/watch?v=OAfvOJUovdg&feature=youtu.be
1 Minute Box Shoulder Taps https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be

DESCRIPTION
You'll complete the 3 listed stations for time in this 5 round interval workout
Rest with whatever time remains in each 5-minute window
Rounds begin on the [0-5-10-15-20]
Your score is the slowest of the 5 rounds
To get the right stimulus, each round should take less than 4 minutes to complete
This gives you at least 1 minute to rest before starting the next round
4 minute rounds work out to an average of 1:20 per station
HANDSTAND WALK
Choose a distance that you can clear in about 1 minute
See ""subs"" for a list of other variations
POWER CLEAN AND JERKS
After power cleaning the barbell, you can get it overhead with a push press or push jerk
Choose a moderately-heavy weight here that you could cycle for 5+ unbroken reps when fresh, but will likely complete as fast singles within the workout "

Strategy

GENERAL
With rest built in, the goal is to move with a purpose through these 3 station
However, since the score is the slowest of the 5 rounds, we're looking for intellegient intensity
Find a speed early on that you see yourself being able to hold or improve upon in the later rounds
HANDSTAND WALK
Coming off a rest station, you may be able to work through big chunks of handstand walks
Your strategy here is based on how confident you are with this higher skilled movement
If this is a good movement for you, let's get outside your comfort zone
If being upside down is challenging, smaller checkpoints can be beneficial:
1 Set: 100'
2 Sets: 50-50'
3 Set: 50-25-25'
4 Sets: 25-25-25-25'
POWER CLEAN AND JERKS
While you are capable of going touch-and-go sets with this weight, keep in mind what will be sustainable for you later on
With the bar coming back down to the ground after each rep, 5 fast singles might be the more consistent option
Coming off the handstand walk, an aggressive drive with the lower body will be helpful, as the shoulders will likely be fatigued
ASSAULT BIKE
Getting the bike started quickly can help that first calorie tick off a little faster
After an initial burst, look to settle into a strong pace, as rest is coming up
Holding the RPMs listed below will result in the following calories per minute:
60 RPM: ~10 Calories Per Minute
65 RPM: ~12 Calories Per Minute
70 RPM: ~15 Calories Per Minute
75 RPM: ~19 Calories Per Minute
80 RPM: ~22 Calories Per Minute

Strength

If time permits

Back Squat

Back Squat
3 Reps @ 109% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat

STIMULUS
DESCRIPTION
Increasing by 3% over last week for this Back Squat piece
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

Home WOD

Metcon (Time)

On The 5:00 x 5 Rounds:
150' Bear Crawl
35 AbMat Sit-Ups
20 Double DB Deadlifts (50's/35's)

Score=slowest round

Body Armor

3 Giant Sets:
:30s Single Arm Bent Over Row Hold (right)
:30s Single Arm Bent Over Row Hold (left)
:30s Single Arm DB Overhead Hold (right)
:30s Single Arm DB Overhead Hold (left)
Rest 1:00 between

STIMULUS
Today's Body Armor focuses on midline through static positions
On the static row holds, we have a single arm on a bench/box/platform as we assume the bent over row position (roughly 45 degrees)
On the overhead static holds, focus on cinching down the ribcage of the opposite side
On both movements, we are thinking of a squared off front. Abs are on and strong as we work to maintain a neutral position despite the uneven loading

Whiteboard:

Friday, July 17, 2020

Male Clients