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Components

Front Squat

Metcon

Settings

Workout

Wednesday

“When you complain, nobody wants to help you.” – Steven Hawking Complaining is a contagious disease. And the worst part about it – it feels valid. Especially in that precise moment, it always feels justified. It’s not going to be the small instance today or next week that will make the difference. This disease does not kill overnight. It’s the culmination that will… a death of a thousand cuts. Invisibly day-by-day taking the life and opportunity away from not only us, but those around us. Complaining doesn’t happen by accident. It’s a conscious choice, every time, which means we can consciously choose to control it. Never whine, never complain, never make excuses.

Strength

Front Squat

On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy

STIMULUS
-Performing 2 Front Squats from the rack every 90 seconds - 1 pausing and 1 without a pause
-The pause will be 3 seconds in the bottom before standing
-The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)
-Build to a heavy complex over your last 3 sets
-Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30

Metcon

Metcon (Time)

5 Rounds:
200 Meter Run
80 Foot Bear Crawl
12 Strict Handstand Push-ups

SUBSTITUTIONS
Strict Handstand Push-ups:
-Kipping
-Reduce Reps
-Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
-Double Dumbbell Strict Press

Run
-250 Meter Row

STIMULUS
-The big focus of this 5-round triplet workout is the strict handstand push-ups - as there are 60 total reps
-Choose a rep number or variation that you could complete in 1-2 sets when fresh
-Looking for the entire workout to take somewhere in the 12-20 minute range

STRATEGY
-With a good 2 minutes of "rest" between each set of strict handstand push-ups, let's aim for larger sets of handstand push-ups today
-"Larger sets" is relative to your current ability level with this movement
-Pick something from round 1 that you feel comfortable repeating throughout the workout
-Here are some possible ways to break up 12 reps:
1 Set: 12
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
4 Sets: 3-3-3-3

Whiteboard:

Wednesday, October 02, 2019

Male Clients