Public Whiteboard

Components

Bench Press

Metcon

Settings

Workout

Informer

Warm-up

4x :30/:30 Row

then...

2 Sets:
10 Banded Good Mornings
5 Pushups
10 Scorpions

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

Weightlifting

Bench Press (5,3,1,5,3,1,1,1)

Bench Press

Bench Press for load:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
3x1 rep @ 95-100%

Metcon

Metcon (Time)

Complete For Time:
30/24 Calorie Row
30 Power Snatches (115/80)
30/24 Calorie Row

Rx+:
Complete For Time:
30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row

TARGET SCORE
Target Time: 8

Time Cap: 12 minutes

WORKOUT STRATEGY & FLOW
Row: The rows should be a hard effort on the front and back half.

Power snatches: Aim for fast singles or quick sets of 3-4 reps. Consistency is key here. The barbell will get tough for reps 20-30 so get mentally tough during those sets!

Whiteboard:

Tuesday, September 21, 2021

Male Clients