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Components

Back Squat

Dirty Water

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Workout

Monday

“The fact of the matter, is that it’s just my opinion.” - Benjamin Franklin Have you ever caught yourself saying, “Well the fact of the matter is…”? Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion. One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.

Strength

STIMULUS
Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds

Back Squat

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
74% 1RM Back Squat

Metcon

Dirty Water (Time)

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

STIMULUS
One round for time on this simple, fast-paced workout
Choose distances and variations that allow you to complete the work in under 10 minutes
The rough time-line for each movement:
Double Unders: 2 Minutes Max
Run: 4 Minutes Max
Row: 4 Minutes Max

STRATEGY
Let's try to open up with a big set on the double unders
We can go 1-2 sets here, knowing that we'll be able to just get moving on the run
Move at a moderately-fast pace on the run, slowing down the last 50-100 meters to allow yourself to push hard on the rower
When rowing for calories, you get a big bang for your buck on power output
Try to get a good amount of power into each pull, starting your big final push with around 15 calories to go

Whiteboard:

Monday, August 19, 2019

Male Clients