Public Whiteboard

Components

Half Kneeling Landmin ...

Pull-ups

Metcon

Settings

Workout

Nov 26th

- Strength: Week 2 and final week of these upper variations - all sets should be challenging. - Metcon: Going light on this workout is incredibly IMPORTANT - you could easily use up the allotted rest you have if you're not smart. Choose a load that you can complete AT LEAST half of the work UB.

Warm-up

Grab a barbell and a band and complete
3 rounds of BP
Upper Body Complex #2
8 Bent-over Barbell Rows
8 Hang Power Cleans
8 Front Squat
8 Push Press
15 Banded Pull-aparts
15 banded pushdowns
Then,
Review all of today's metcon movements
- Hang Power Clean
- Front Squat
- Push Press

Strength/Skill

B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)

- 2 warm-up sets + 4 challenging work sets.

B2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)

Pull-ups

- Rx+:(Band Resisted Pull-ups)
- 2 warm-up sets + 4 challenging work sets.

Warm-up for Metcon x 3 rounds of:
- 5 Hang Power Cleans
- 5 Front Squat
- 5 Push Press

Conditioning

D: Metcon (Time)

Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)

L3: (75, 55)
L2: (65, 35)
L1: (10 REPS per movement) (65, 35)
Score = slowest split

Go lighter than you think! Do not go over 2:30 in a round!

Accessory Work

Rusin Triset x 2-3 rounds. No rest.
Then,
Oscillatory foam roll lats x 60s each.

Whiteboard:

Tuesday, November 26, 2019

Male Clients