Public Whiteboard

Components

Metcon

Power Clean

Front Squat

Power Snatch

Overhead Squat

Settings

Workout

CF9/26/22

Full Week Programming

This week Mon & Thurs we will be focusing on the Olympic lifts! Your option to do one day of each or spend both working on the same.

Monday they are broken down into the lift and the squat. Thursday we are putting them together!

Tuesday will be a 3 Rep Max Deadlift and Press with some longer cardio folded in.

Wednesday we will be working on Rope Climbs SO WEAR OR BRING LONG SOCKS OR PANTS. with a longer fun core met-con

Friday has a bit of everything Bench Press, core, cardio. Get after it. And hang on!!

Monday: Olympic Lift and Squat
Tuesday: Deadlift and Push Press 3RM
Wednesday: Rope Climb Technique/Core
Thursday: Full Olympic Lift 1RM
Friday: A bit of everything EMOM

Strength

Every 90sec for 7 Alternating Sets
3 Power Cleans or Power Snatch (building)

3 Front Squats or Overhead Squats (building)

You Can Log all of your Lifts Below

Metcon (Time)

30-20-10
DB Snatch 50/35
Pull-ups (jumping or Ring Rows)

Power Clean

Front Squat

Power Snatch

Overhead Squat

Whiteboard:

Monday, September 26, 2022

Male Clients