Public Whiteboard

Components

Front Rack Box Squat

Power Clean

Crazy Train - rounds only

Single Leg Banded Ham ...

Settings

Workout

Crazy Train

No 6am class or 7am class today!!! 8:45 is on. PM classes depending on weather. - Strength: Week 1 of Power Work with the Front Box Squat and Power Clean - all sets should be fast and technically sound. - Conditioning: High-effort piece - choose a load you can move consistently with at a challenging (painful) pace for the ENTIRE 5 minutes.

Warm-up

3:00 - 5:00 - SMR
Foam Roll each Adductor x 30s each
5:00 - 10:00 - Dynamic Movement
Skips, lunges, butt kickers, jumping jack shuffle ect.
2-3 Rounds of:
With an empty barbell - 3 Muscle Clean + 3 Front Squats + 2 Power Clean.
Put the bar down and perform 3 Kneeling Jumps + Vertical Jumps to activate the CNS.
Then on the coaches call:
3 Power Clean resetting between reps.

Strength/Skill

B: Front Rack Box Squat (Regular Stance: 8 x 3 @75% of Last Mon, every 60s)

- Rx+: (Use 25% of Max in Band Tensions and 50% of Straight weight on bar)
- If no 1RM Front Box Squat use 60% of 1RM Front Squat

C: Power Clean (5 x 2 @75%, every 60s.)

Power Clean

- reset on each rep
- Rx+: (Single strand mini-band and straight weight of 50% of 1RM.)

Conditioning

D: Crazy Train - rounds only (AMRAP - Rounds)

AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner:
AMRAP 5:
5 DB Light Thrusters
5 Squat Thrusts

*all 6 reps = 1 round

E: Single Leg Banded Hamstring Curls (AMRAP - Reps)

- https://www.youtube.com/watch?v=3LgsmRBeEaU

Whiteboard:

Thursday, September 05, 2019

Male Clients