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Tuesday

“You’ll miss the best things if you keep your eyes shut” - Dr. Suess This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans. Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas. There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so. Always a student.

Metcon

On the Go (Time)

"On the Go"
For Time:
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike

On the Minute [Starting at 0:00]:
7 Deadlifts (MRx:95/65,Rx:135/95)

Modifications
30/24 CALORIE ASSAULT BIKE
- 30/24 Cal Ski
- 37/30 Cal Row

DOUBLE UNDERS
- 1.5x Reps Single Unders
- Line Hops
- 30 Burpees

Movement Prep
2 Rounds:
4 Deadlifts
5/4 Calorie Bike
20 Double Unders

Stimulus
- Conditioning Category: Threshold
- The workout will begin with 7 deadlifts. Every minute for the remainder of the workout until the final Assault bike calorie is completed, we will perform 7 deadlifts.
- The deadlifts should be light enough to complete unbroken each minute. These should take roughly 10-15 seconds.
- If the deads take 10-15 seconds, athletes will have 45-50s to work through the bike cals and double unders as well as transition back to the barbell.
- Score: Total Time

Strategy
THE BIG TAKEAWAYS
1. With the deadlifts interrupting our work every minute, we want to try and push the calories on the assault bike a bit. Aim to get these done within 2-3 minutes.
2. The double unders will also take 2-3 minutes to complete. Aim for smooth and steady big sets rather than trying to rush and have the potential to trip up a bunch.
3. Get to the deadlift bar 3-5 seconds before the minute rolls over to have yourself ready to lift the bar as soon as the next minute starts.

Body Armor

Body Armor
3 Giant Sets:
10 Single Legged Romanian Double Kettlebell Deadlifts (5 Each)
:20-:30s Second Supinated Grip Dead Hang
1:00 Handstand Walk Practice
Rest as needed between sets.

Stimulus
- Movement quality is more important than loading, speed, or distance here.
- Let's think about proper bracing and engagement during each movement.

Modifications
SINGLE LEGGED ROMANIAN KETTLEBELL DEADLIFTS
- Sub Dumbbells
- Sub Barbell
- Single Leg Glute Bridges

HANDSTAND WALK
- Seal Walk
- Handstand Shoulder Taps
- Handstand Hold

Whiteboard:

Tuesday, August 17, 2021

Male Clients