Public Whiteboard

Components

Bench Press

Freddy Goes Surfing

Settings

Workout

Friday

“Water the flowers, not the weeds.” Imagine your vision being a water hose. And wherever your attention goes, you water. Because whatever we end up watering… grows. Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us. Check in with ourselves today. Are we watering the flowers, or the weeds?

Strength

Bench Press

Bench Press
6 Sets:

Sets 1-2: 10 Bench Press @ 65%
Sets 3-4: 8 Bench Press @ 70%
Sets 5-6: 6 Bench Press @ 75%

Movement Prep
2-3 warm-up sets to 65%.

Modifications
BENCH PRESS
- Double Dumbbell
- Weighted Deficit Push-Ups
- Floor Press

Stimulus
- All percentages based on 1 rep max bench press.

- Building weight every 2 sets as we reduce reps.

- Weights should allow for unbroken sets.

Metcon

Freddy Goes Surfing (Time)

21-15-9:
Kettlebell Swings MRx:35/25 lb, Rx: 53/35 lb, Rx+: 70 / 53 lb
Burpees

Directly Into...

3 Rounds For Time:
400 Meter Run
21 Burpees

Movement Prep
5 Kettlebell Swings
5 Burpees
200 Meter Run
5 Burpees

Modifications
KETTLEBELL SWINGS
- Single Arm Russian Dumbbell Swings
- Reduce Weight
- Reduce Reps

400 METER RUN
- Reduce Distance
- 500m Row
- 400m Ski
- 1000m Bike

BURPEES
- Reduce Reps
- Straight Arm Burpees

Stimulus
- Conditoining Category: Threshold

- The kettlebell swings should be at a weight where all reps are rounds can be completed unbroken.

- Part 1 should take less than 7:00.

- Part 2 should take less than 13:00.

- Score: Time

Strategy
- In the first part of this workout, we want to reach for unbroken sets of kettlebell swings. We can pace the burpees in a way that will allow us to hold onto the swings.

- In the second part of this workout, we should choose which movement we want to push, and which movement we want to pace. If we push the run, we can pace the burpees in a way that will allow us to push the run.

Whiteboard:

Friday, October 08, 2021

Male Clients