Public Whiteboard

Components

Heavy Grace

Metcon

Settings

Workout

Wednesday, October 6th 2021

A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10

C. Specific
2 sets
3 clean first pull
3 hang muscle clean
3 heaving hang squat clean
3 jerk dips
3 jerk balances
3 Push Jerk
3 tempo clean & jerk

Weightlifting

A: Heavy Grace (Time)

For time
30 Clean & Jerk 225/155lbs

KG: 100/70
Score: Time
TC: 10mins

Scaling options
Beginner
30 Clean & Jerk @Heavy

Intermediate
30 Clean & Jerk @185/135lbs

COMP
As written

Metcon

B: Metcon (Time)

3 rounds
200 m run
20 KB Swings 53/35 lb
400 m run
20 KB Snatches 53/35 lb (10 per arm)

Score: Time
TC: 26mins

Scaling options
Beginner
3 rounds
200 m run
20 Russian KB Swings @light Kg
200-300 m run
20 Russian KB Swings @light Kg

Intermediate
As written

COMP
3 rounds
20/16 Cal Bike
20 KB Swings 70/53 lb
40/32 Cal Bike
20 KB Snatches 70/53 lb

Cool down

5-8 minutes on bike or light jog

Whiteboard:

Wednesday, October 06, 2021

Male Clients