Public Whiteboard

Components

Bench Press

Going Down Swinging

Settings

Workout

Tuesday

“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.” If you’re human, you’ve felt the burn of waiting too long. Felt the pain of a missed opportunity, not due to action, but mis-action. It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse. Just start. Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Strength

Bench Press

Bench Press
6-6-5-5-4-4

All Sets Based on 1RM Bench Press
Set 1-2: 6 @ 73%
Set 3-4: 5 @ 78%
Set 5-6: 4 @ 83%

Modifications
BENCH PRESS
- Double Dumbbell Bench Press
- Barbell Floor Press (Same Percentages With 2s Negative Each Rep)
- Seated Strict Press

Movement Prep
1-2 warm-up sets of 5-10 reps with light weights.

Stimulus
- Using bench press to build some raw slow strength for the year ahead. We are building off of last week.

- We are looking for full range of motion here. Elbows fully lock out at the top (think 1s pause in the lockout) and barbell touches the sternum (chest) at the bottom of each rep. Performing the full range of motion will promote the most strength gains.

- You'll complete 2 sets of 6 reps, 2 sets of 5 reps, and 2 sets of 4 reps. You can rest as much as you would like between all sets.

- Score: Enter the weight used for the final two sets.

Metcon

Going Down Swinging (Time)

"Going Down Swinging"
10-9-8-7-6-5-4-3-2-1:
Thrusters MRx:75/55, Rx:95 / 65 lb
Toes to Bar
Lateral Barbell Burpees

Modifications
THRUSTER
- Double Dumbbell
- Squat Jumps
- Wallballs

TOES TO BAR
- 2x AbMat Sit-Ups
- Medball Sit-Ups
- V-Ups
- Knee Raises

BAR LATERAL BURPEES
- Burpee Over A Dumbbell or Line
- Regular Burpees

Movement Prep
3-2-1
Thruster
Toes to Bar
Bar Lateral Burpees

Stimulus
- Conditioning Category: Threshold

- The thrusters should be performed at a weight that we can complete in no more than 2 sets on any round.

- The toes to bar reps should be manable to complete in no more than 2 sets on any round. If needed, complete the same number of toes to bar every round. In this case, choose a number that you know you will be able to complete in 2 sets.

- Score: Time

Strategy
- The first three rounds (10-9-8) account for just over half of the reps of the entire workout. So let's respect the reps of these first three rounds so we can be in a position to finsh the workout faster than we started.

- Breaking the thrusters and toes to bar into two sets early with a quick break could be a good strategy to allow for us to hold onto the bars in the middle rounds.

- Recover on the burpeees early on. Find a smooth steady pace as the real seperator in this workout is who can hold on for big sets on the bars.

Whiteboard:

Tuesday, August 31, 2021

Male Clients