Public Whiteboard

Components

Metcon

Shoulder Press

Settings

Workout

I Hope I Don't Get In A Fight.

Warm-up

2 Sets:
12/10 Calorie Row
10 Dumbbell Single Leg RDLs (light/moderate)
10 Dumbbell Single Arm Press (light/moderate)
10 Pushups

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Metcon

Metcon (2 Rounds for reps)

Complete the following, for Max Reps:
AMRAP 5 Minutes
15/12 Calorie Row
10 Burpees

-Rest 2:00-

AMRAP 5 Minutes
10/8 Calorie Row
5 Burpees

Weightlifting

Shoulder Press (5,3,1 then...5x4)

Shoulder Press

Strict Press:
5 reps
3 reps
1 rep

then...

5 x 4 @ 75% 1-RM
w/Superset 10 SA DB Bench (Light)

*Once the 5-3-1 is complete roll right into the 5x4 sets

Example Sets:
**Sets 1-5:
4 Strict Press @150# + 10 Single Arm Dumbbell Bench Press
-rest 60-90 seconds-

Based off of a 200# Strict Press

Whiteboard:

Friday, August 13, 2021

Male Clients