Public Whiteboard

Components

Snatch

1 1/4 Front Squat

DB Walking Lunges

Settings

Workout

Strength ONLY

- Strength: Strength ONLY work today to take advantage of all the extra calories you've taken in! Have fun and move some weight today!

Warm-up

1) Oscillatory foam roll adductors x 1-2 spots x 1-2 inches + 20-30s each spot + Adductor Rock back stretch: 2 x 5 each side.
2) 2 Rounds of:
10 Banded Pull-aparts
10 Single Leg Glute Hip Thrusts on Bench (5 each)
3) 3 Rounds of:
Tempo Goblet Squat x 5
Russian KBS x 5
4) Review Snatches - this will progress right into our strength work.

Strength/Skill

B: Snatch (Heavy 1 in 10 sets. Rest 90s.)

Snatch

- any style

C: 1 1/4 Front Squat (Heavy 3 in 5 sets. Rest 2:00)

https://www.youtube.com/watch?v=KUTD9Uijj_Q

- use chains or bands if possible

D: DB Walking Lunges (1/3 x 20. Rest 90s.)

Carry 2 dumbbells.

- 1 warm-up set with BW then 3 work sets of 20 total reps.

Accessory Work

- Foam roll pecs x 60s each
- Biphasic Lat Strech x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Whiteboard:

Friday, November 29, 2019

Male Clients