Public Whiteboard

Components

Pale Rider

Settings

Workout

Pale Rider

Warm-up

Everyone grab a long band, a hip band, Barbell, and workout weights

1. Banded 5's

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Barbell Prep
1) Burgener Warm up Snatch - 5 reps at each position (all in the power position, no squats required)
2) 5x High Power Hang Snatch + 5x Hang Power Snatch + 5x Power Snatch (all in the power position, no squats required - empty barbell)

4. Workout Prep
1 Set: (at workout pace)
15/12 Calorie Assault Bike (OR another machine OR 150m Jog)
4 Power Snatches (at workout weight 1)
2 Power Snatches (at workout weight 2)
1 Power Snatch (at workout weight 3)

Pale Rider (Time)

15:00-60:00
Teams of 2

2 Rounds
100/75 Calorie Assault Bike (OR 125/100 Calorie Row OR 1200m Run)
40 Power Snatches (60%)
-Rest 5:00-
2 Rounds
50/40 Calorie Assault Bike (OR 60/45 Calorie Row OR 600m Run)
20 Power Snatches (80%)

SCALING

2 Rounds
80/60 Calorie Assault Bike (OR 100/80 Calorie Row OR 1000m Run)
40 Power Snatches (60%)
-Rest 5:00-
2 Rounds
40/30 Calorie Assault Bike (OR 50/40 Calorie Row OR 500m Run)
20 Power Snatches (80%)

TARGET SCORE
Target Time each set: 16-18 minutes
Time Cap each set: 20 minutes

STIMULUS and GOALS
We are targeting our aerobic system with high volume pulling from the ground with moderate to moderate/heavy weight. The partner aspect will keep our rest long enough to double down on intensity during work periods.

WORKOUT STRATEGY & FLOW
Let’s hammer down on the bike since we have 1:1 work/rest! If you are proficient at the bike, aim to keep watts 400/300+, and we recommend switching every 10 calories. Aim to keep watts higher with more transitions rather than more calories each set but losing intensity.

Power Snatch: For the first weight don’t use over 60% 1RM Snatch. It should be a weight you could do sets of 5+ touch’n go comfortably if needed. For the final weight, don’t use over 80% 1RM Snatch. You should be able to do quick singles with this when fresh.

Accessories

Front Rack Step Ups: 5x6 each leg. Work up in weight each set. Super set with 10 body weight Russian step ups (10 each leg). So, you will do 6 front rack step ups and then 10 Russian step ups. Rest as needed in between each exercise.
-then-
3 sets:
6 Bent Over Barbell Row
30 seconds Weighted GHD Sit Up Hold
10 Single arm Kettlebell side crunches (each side). Stand holding a Kettlebell in one hand, farmers carry style. Side crunch back and forth.

Whiteboard:

Friday, December 18, 2020

Male Clients