Public Whiteboard

Components

Power Snatch

Push Press

"I LOVE THIS BAR"

Settings

Workout

21OCT2021

Daily Mindset

"The future belongs to those who prepare for it today." – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.
View "preparation" as two equal parts:
1. Thought
2. Action
Without the thought behind, it’s wasted energy in multiple directions.  Without action to follow thought, it’s nothing but a pipe dream.

Warm-up

PVC
0:30 Mountain Climbers
0:30 Active Spiderman
0:30 Standing Straddle Stretch
0:30 PVC Pass Through
0:30 PVC Around the World
0:30 PVC Snatch Grip Deadlift

EMPTY BARBELL
5 Barbell Good Mornings
5 Snatch Grip Behind the Head Push Press
5 Snatch Grip Deadlifts
5 Hang Power Snatches

Weightlifting

Power Snatch (2-3 Warm-Up Sets; 2 x 3 Working Sets)

Power Snatch

Push Press (2-3 Warm-Up Sets; 2 x 3 Working Sets)

Push Press

Metcon

"I LOVE THIS BAR" (2 Rounds for reps)

[COMPETE/TRAIN]

AMRAP 7:
Power Snatches (115/85)

       **On the Minute: **
       7 Toes to Bar
Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees
       **On the Minute: **
       7 Push Press (115/85)

[SWEAT] Use:
Weight - 95/65 

*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps

**On the Minute, starts at 0:00

After Party

MOBILITY
1:00 Banded Pec Stretch (L/R)

AFTER CLASS
3 Rounds for Quality
0:30 Superman Hold
1:00 Bear Hold (Bear Crawl position hold)
10 Med Ball Hamstring Curls

Modifications

POWER SNATCHES
-Reduce Load
-Single Dumbbell Power Snatches
-Kettlebell Swings

TOES TO BAR
-Reduce Reps
-Knees To Chest
-2x Sit-Ups

BAR-FACING BURPEES
-Lateral Barbell Burpees
-Regular Burpees

PUSH PRESSES
-Reduce Reps
-Reduce Loading
-Double Dumbbell Push Presses

Whiteboard:

Thursday, October 21, 2021

Clients:

Clients