Public Whiteboard

Components

Push Jerk

Metcon

Settings

Workout

Friday, October 23th

Warm-up

2 Rounds:
10 Cal Bike/ Row
5x Barbell RDL
5x Barbell Hang Muscle Clean
5x Barbell Front Squat
5x Barbell Shoulder Press

Strength

Push Jerk (5x6)

Push Jerk

A) Push Jerk or Split Jerk (0:00-10:00)
6 reps Every 2mins x 5 sets
*Note, 2 sec pause in dip and the catch.
Building each set to a tough set of 6 by the last set.

-1min rest- (10:00-11:00)

Push Jerk (3x5)

Push Jerk

B) Jerk Drop Set (11:00-17:00)
Every 2mins x 3 sets
5 reps @ 85% of A w/ no pause

Metcon

Metcon (Time)

For Time:
30x Squat Clean.
Time Cap: 12 minutes.

Option 1) 135/95
Option 2) 185/125
Option 3) 225/155

*Note: Pick a weight that should be challenging. Be smart when choosing your weight.

Accessory work

3 sets
30 sec Behind the head DB Tricep Extensions
-30 sec rest-

Whiteboard:

Friday, October 23, 2020

Male Clients