Public Whiteboard

Components

Shoulder Press

Metcon

"30 Rock"

Settings

Workout

TUESDAY 8.20.19

WU:

500M Row
Foam Roll
Crossover Symmetry

1: Metcon (No Measure)

Gymnastic Conditioning
5 Rounds:
300 Meter Row + 40% Unbroken Ring Muscle-ups

2: Shoulder Press (5X3)

Shoulder Press

STIMULUS
This is a repeat from last week, 8.13.19
The goal today is to beat your previous score

2: Metcon (Weight)

On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses

STIMULUS
This push press technique complex puts a focus on the dip and drive portion of the push press
The Pausing Drive and Drive are designed to reinforce a balance, upright dip position and strong launch of the bar off the shoulders with the hips and legs
Pausing Drive: Pause 2 seconds in the dip position, then launch the bar off the shoulders with just the legs
Drive: Same as above, just without the pause in the dip
Sets: 60-65-70-70-70% off 1RM Jerk

3: "30 Rock" (AMRAP - Rounds and Reps)

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

STIMULUS
Bigger overhead focus today in this longer AMRAP piece
Looking to choose weights and variations that get you in the 2+ to 3+ round range
Choose weights on the kettlebell swings and push press that you can complete within 2-3 sets
Choose a toes to bar variation that you can complete in 3-5 sets within the workout

Whiteboard:

Tuesday, August 20, 2019

Male Clients