Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Friday, 5/7/21

Box WOD

A: Back Squat (1x3@WK3+11, 1x3@(-10%))

Back Squat

(20min)
Week 4: 3RM (Target a 5kg / 11# increase over week 3). Then decrease weight by 10% for Drop Set 1x3.

Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2x5.
Week 2: 5RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for Drop Set 1x5.
Week 3: 3RM (Target approximately 90% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2x3.

B: Metcon (Time)

For time,
21-18-15-12-9-6-3 reps of
Power cleans 115/85
One legged squat, right leg
One legged squat, left leg

(24min)

HOME WOD

a: Metcon (Time)

For time,
5 rounds of
5 HAND RELEASE PUSH-UP
30 seconds PLANKS
5 HAND RELEASE PUSH-UP
30 seconds PLANKS

b: Metcon (Time)

For time,
10 rounds of
20 DB LATERAL LUNGE
https://youtu.be/A3J4Pavpuqc
15 MOUNTAIN CLIMBERS
10 TUCK JUMP
https://youtu.be/BDA3DERQKFk

Whiteboard:

Friday, May 07, 2021

Male Clients