Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

200m run

Into..

Halo

Into..

1 round
10 alt groiners
10/10 deadbugs
10 alt samson
:30 sumo squat hold

Strength

Back Squat (1x1+ @ 95%)

Back Squat

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
60 Back Squats (155/105)|(135/95)|(115/75)

*Bar comes from floor. Everytime bar gets reracked, Run 200m

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

13 min cap

(Score is Time)

RX+
185/135

Cool Down

FOR RECOVERY
5:00 Foam Roll Quads

(No Measure)

Whiteboard:

Friday, July 23, 2021

Male Clients