Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Monday, August 23rd 2021

A. General
Row 30 sec
25' samson stretch lunges
Row 1 min
25' Banded Monster Walk
https://youtu.be/8SSYSlpOqrM

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific
3 sets
3-5 Back squats @3sec down + ascending
6/6 lunges
8/8 single leg glute bridges

Strength

A: Back Squat (5 x 3 @75%)

Back Squat

Rest 60-90 seconds between sets

Score: Weight used across all sets
TC: 15mins

Scaling options
Beginner, Intermediate, & COMP
As written

Metcon

B: Metcon (3 Rounds for time)

Every 4 mins for 12mins
12-10-8
Alternating DB Snatch 1x50/35lbs
HSPU

Score: Time of each set (3 scores)

Scaling options
Beginner
Alternating DB Snatch @light
Seated DB press

Intermediate
Alternating DB Snatch @35/25lbs
Piked HSPU

COMP
6-4-2
Alternate DB Squat Snatch
Strict HSPU
Rest 1:1
Repeat

Extra Accessory

Metcon (No Measure)

5 rounds
10 DB Bench Press @Moderate
60 sec Recovery Echo bike

Whiteboard:

Monday, August 23, 2021

Male Clients