Public Whiteboard

Components

Metcon

Settings

Workout

No Cake Walk

- Strength: Today we'll perform a protocol that is going to BLOW up your biceps - don't let this one fool you. It would be best to overscale this as the volume will add up fast and we are working the same muscle groups for all three movements. Similar format to last week. - Metcon: Today's work looks "easy" but believe me it is not. Use a challenging load for your OH carries, but you should be able to go the entire distance without having to put the weight down.

Warm-up

Abmat Pizza Game
*For every drop complete 15 Banded Pull-aparts + 15 Banded Triceps Pushdowns
Then,
3 Way Banded Shoulder + Lat Stretch x 20s each position.

Strength/Skill

B: Metcon (Weight)

"6-12-25 Protocol"
3-4 Rounds of:
6 Close Grip Chin-ups
12 DB Hammer Curls
25 Banded Facepull-aparts
No rest between movements, but Rest 3:00 after all three exercises.

Rx+:(4 Rounds)
Rx/L3: (3 Rounds)
L2?L1 Strength:
3-4 Rounds of:
12 DB Bench Press - neutral grip
12 DB Rows each
15 Banded Pushdowns
*Similar to last week for L1 Strength
Rest 2:00

Metcon

C: Metcon (No Measure)

AMRAP 12:
90 Ft. Overhead KB Carry (right)
90 Ft. Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band)
*Rest as needed
*Done for QUALITY NOT SCORE

Extra Credit

5 Minutes of Zone 1 work i.e. bike, row, job, ski erg
Then,
3 Way Banded Shoulder + Lat Stretch x 30s each position.
*Same as in warm-up

Whiteboard:

Friday, July 26, 2019

Male Clients