Public Whiteboard

Components

Bench Press

Heartache

Settings

Workout

Tuesday

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it. In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us. Don’t wait to be chosen. Choose. Decisions = Destiny.

Strength

Bench Press

Bench Press
6 Sets:
Bench Press

All Sets Based on 1RM Bench Press
Set 1-2: 8 @ 70%
Set 3-4: 6 @ 75%
Set 5-6: 4 @ 80%

Stimulus
- We'll build every 2 sets as we reduce reps.

- Weights should allow for unbroken sets.

Movement Prep
2-3 warm-up sets to 70%

Modifications
BENCH PRESS
- Sub Dumbbell(s)
- Reduce Percentages

Metcon

Heartache (Time)

3 Rounds For Time:
10 Front Squats MRx:95/65, Rx:135/95, Rx+:185 / 135 lb
20 Toes to Bar
50 Double Unders

Movement Prep
5 Front Squats
5 Toes to Bar
10 Double Unders

Modifications
FRONT SQUATS
- Reduce Weight
- Reduce Reps
- Sub Dumbbell(s)

TOES TO BAR
- Reduce Reps
- Knees To Chest
- 40 Sit-Ups

50 DOUBLE UNDERS
- Reduce Reps
- 50 Line Hops
- 75 Single Unders

Stimulus
- Conditioning Category: Threshold

- The front squats should be performed at a challenging weight. These should be completed in no more than 2 sets and take less than 1:00. The barbell will come from the floor.

- The toes to bar should be completed in no more than 4 quick sets. This movement should take less than 2:00.

- The double unders should take less than 1:00.

- Score: Time

Strategy
- The front squat reps do not need to be cycled quickly. Breathe through these reps.

- Choose a break up strategy on the toes to bar that will be sustainable for each round. Spend as little time possible resting between sets.

- Relax the shoulders and breathe through the double unders.

Whiteboard:

Tuesday, October 12, 2021

Male Clients