Public Whiteboard

Components

Master Splinter

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Workout

Wednesday

“Everyone thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts. It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out. It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite. If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”

Skill/Strength

Metcon (No Measure)

In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Strict Pull-ups

Rest :30 Seconds

In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Strict Pull-ups

Rest :30 Seconds

In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Strict Pull-ups

Rest :30 Seconds

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Strict Pull-ups

STIMULUS
Completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between
New rounds begin on the 0:00 - 2:00 - 4:00 - 6:00
The weights climb with each round while the reps drop:
115/85
135/95
155/105
185/135
While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk
With whatever time you have remaining in each window, complete as many Strict Pull-ups as possible

Metcon

Master Splinter (Time)

3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

STIMULUS
Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)
Choose a weight on the thruster that you can complete with 1 break max on each round
There is no need to stand to full extension on the burpee box jump overs
STRATEGY
The first thing to consider today is how to approach the Thruster bar
With this being the only movement you'd stop moving on, let's try to minimize the number of sets here
1 Set: 15
2 Sets: 8-7
One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs
Find a speed on both movements in round 1 that you see yourself maintaining throughout
It's not about moving fast in the first round - it's about sustaining or improving upon your first round pace in rounds 2 and 3

Whiteboard:

Monday, September 16, 2019

Male Clients

Chris
Bowen

12:15 PM CrossFit

15:12