Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Settings

Workout

Sunday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (7x3)

Front Squat

Every 2 Minutes For 14 Minutes

3 Tempo Front Squats

5 Second Eccentric (Lowering)
1 Second Pause
Fast Concentric (Lifting)

Set 1: 50-60% Range. Set the tone for your movement
Sets 2-6: Build. Stay smooth.
Set 7: Back down to opening weight. End with perfect reps.
This will be a lot of time under tension, and because of that you may not be able to climb much higher throughout your working sets. That’s fine – remember that we’re improving the skill of front squatting by forcing good positions.

Metcon

Metcon (Time)

Run 600m
15 Pull ups
20 Push Jerk 135/95lbs
15 Pull ups
20 Push Jerk 135/95lbs
15 Pull ups
Run 600m
Scaling Options
12 pull ups each set and use 95/65lbs

This is an unbroken challenge, but not at the expense of your overall time. Once again, if you’re efficient with your hips in both the pull up and jerk, you’re golden. If not, your warm up and workout focus should center around it.

Extra Credit

Trainers Choice (No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, December 01, 2019

Male Clients