Public Whiteboard

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Components

Muscle Clean + Push Press

Power Clean + Push Press

Front Squat

Strict Weighted Pull-ups

Weighted Bar Dips

Metcon

Settings

Workout

Monday - 07/25/22

3 x NFT
10 X-band steps each way
5 dumbbell high pulls per arm
5 Bulgarian split squat with press per arm

A: Muscle Clean + Push Press (3+3 x 5 *unloaded bar *pause in dip)

B: Power Clean + Push Press (2x2@65%, 2x2@70%, 2x2@75% *of CJ)

C: Front Squat (5@65%, 5x5@70%)

Front Squat

D1: Strict Weighted Pull-ups (5x4 @1111)

D2: Weighted Bar Dips (5x4 @1111)

Metcon (Time)

21 thrusters 95/65
9/7/5 pull-ups/CTB/bar muscle-ups
15 thrusters 95/65
7/5/3 pull-ups/CTB/bar muscle-ups
9 thrusters 95/65
5/3/1 pull-ups/CTB/bar muscle-ups

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, July 25, 2022

Male Clients

Felipe
Boyd

6:30PM Armed Comp/OLY Cla...

5 x 3 @ 45 lbs

Female Clients