Public Whiteboard

Components

Strict Pull Ups

Tricep Rollback Exten ...

Metcon

Banded Y-T-A-T:

Settings

Workout

Dec. 13th

- Strength: Pull-up volume accumulation - choose the best level for your ability - all sets should be challenging. - Metcon: While this looks tame on paper it's going to challenge your ability to maintain position and smoke your grip/upper-back. Go light with BB weight choice.

Warm-up

1) Oscillatory foam roll lats: x 60 seconds per side.
2) AMRAP 4 of:
Thoracic Rotations x 5 each
"Rusin Triset"
Over and Back x 8
Banded Facepull-aparts x 8
Banded Pull-aparts x 8
3) AMRAP 3 of:
Banded Push-ups x 5
medball chest presses x 3
4) Review Strength/Metcon Movements
- Strict Pull-ups
- Rollback Triceps Extensions
- Bent-over Barbell Rows
- T2B

Strength/Skill

B: Strict Pull Ups (Accumulate Volume)

Chin over bar. Play around with mixed grip and supinated

- Rx+:(Band Resisted Pull-ups - 40 Reps)
- L3: (Bodyweight - 30 Reps)
- L2: (Partner Assisted Chin-up - 5 x 5)
- L1: (Ring Rows - 5 x 8-10)
Rest 60-90s between sets.

C: Tricep Rollback Extensions (1/4 x 15. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

Metcon

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 6:
9 Bent-over Barbell Rows (95, 65)
9 T2B

L3: (75, 55)
L2: (65, 45) (Knee Lifts)
L1: (55, 35) (Abmat Sit-ups)
Proceed right into "extra credit"

Rx+ Extra Training
Accumulate 1oo reps of:
Double DB Bent-over Rows
DB Bench Press
Barbell Curls
*Then proceed into recovery work

Extra Credit

E: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T

- 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats - 90s each

Whiteboard:

Friday, December 13, 2019

Male Clients