Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Wednesday, August 18th 2021

A. General
60sec Row/Bike/Run @ easy
30sec Air squats
60sec Row/Bike/Run @ Moderate
30sec Banded W-Y pulls
60sec Row/Bike/Run @ Hard

B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE

C. Specific
10/10 banded monster walks
6 Wall balls @As high as possible
5 Pause Back squat @explode up

Strength

A: Back Squat

Back Squat

Back Squats
1 @75%
1 @85%
Max reps @95%

Score: Reps @95%
TC: 10mins

Scaling options
Beginner
3x1 @Heavy + 3 sec down
Rest 2mins

Intermediate
As written

COMP
As written

Metcon

B: Metcon (2 Rounds for time)

2 rounds for time
15 Clean and Jerk 135/95 lbs
15 Box jump over 24/20"
15 Strict HSPU

Rest 2mins

For time
15 Clean and Jerk 135/95 lbs
15 Box jump over 24/20"
15 Kipping HSPU

KG: 60/40
Score: Each section for time
TC: 20mins

Scaling options
Beginner
15 Clean and Jerk @light-mod
15 Box jump over @low
15 kneeling or hand elevated push-ups

Intermediate
15 Clean and Jerk @115/75 lbs
10-15 Box jump over @24/20"
5-10 Strict HSPU or 15 Piked hspu

COMP
2 rounds for time
30 Clean and Jerk @135/95 lbs
30 Box jump over @24/20"
30 Strict HSPU
Rest 1:1
For time
15 Clean and Jerk @135/95 lbs
15 Box jump over @24/20"
15 Kipping HSPU

Extra Accessory

Metcon (No Measure)

3 sets
3/side Chinese plank + knee drive
15 sec/side Contralateral ring plank
30 sec/side Star plank

Whiteboard:

Wednesday, August 18, 2021

Male Clients