Public Whiteboard

Components

Clean Pull

Metcon

Settings

Workout

The Cell Gym 10.4.19

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Clean Pull (10 min EMOM 2 reps each minute)

Clean Pull

start at 70% of clean max and work to a moderate-heavy double. Stay at that weight to finish emom. remember to keep your bum down and chest up, this is not a deadlift.

Metcon

Metcon (Time)

LIFE
4 Rounds
12 walking lunges with DB 30/20
6 devil press 25/15
400m run

Metcon (Time)

SPORT
4 Rounds
12 barbell front rack walking lunges 95/65 (from the floor)
6 devil press 30/20
400m Run

Whiteboard:

Friday, October 04, 2019

Male Clients