Public Whiteboard

Components

Push Jerk

Split Jerk

Metcon

Settings

Workout

My Own Worst Enemy

Warm-up

4x :30/:30 Ski

then...

2-3 Sets:
5 Single Arm KB/DB Overhead Squat (Each Arm)
:30 Plank
10 Banded Good Mornings
10 Alt. V-Ups

Weightlifting

*Choose to complete ONE of the following...

Push Jerk (Heavy 2-Rep (Drop Sets x 3))

Push Jerk

Push Jerk:
- Establish a 2 RM for the day. Then, perform a drop set at 10% below and 15% below that 2 RM.

*DROP SETS explanation:
If you your 2 RM for the day is 100# then your drop sets will be 3 reps @90# and 3 reps @85#.

Split Jerk (Heavy 2-Rep (Drop Sets x 3))

Split Jerk

Split Jerk:
- Establish a 2 RM for the day. Then, perform a drop set at 10% below and 15% below that 2 RM.

*DROP SETS explanation:
If you your 2 RM for the day is 100# then your drop sets will be 3 reps @90# and 3 reps @85#.

Metcon

Metcon (2 Rounds for time)

Complete the following...
For time:
50 Toes to bar
*Every 2 Minutes on the Minute, including 0:00.
15/12 Calorie Ski/Row/Bike

-rest until 12:00-

For Time:
50 Wall Ball (20/14)
*Every 2 Minutes on the Minute, including 0:00.
15/12 Calorie Ski/Row/Bike.

Rx+:
75 T2B
75 Wallballs

Target Time:
7-8 Minutes (each set)

Time Cap:
10 Minutes (each set)

Whiteboard:

Monday, November 08, 2021

Male Clients