Public Whiteboard

Components

Push Jerk

Metcon

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Jerk (7x2)

Push Jerk

Push Jerk
7×2 @ 85%+

E:90

If you’re going with a "touch and go" style for the heavier work, sets 2-7 better look like rep 1, meaning you don’t default to your toes throughout the set. That won’t get your stronger, focus on quality.

Metcon

Metcon (Time)

5 Rounds
75 Double Unders
15 Ring Dips
Rest :60
Stay relaxed with the jump rope and then hop right onto the rings for a set. Dial in your kip ahead of time to make these as efficient as possible.

15 HRPU if can't do Dips

Extra Credit

Metcon (AMRAP - Reps)

AMRAP 10 Minutes
Bike 100/80Cal
Max Legless Rope Climbs in remaining time
Don’t kill yourself on the bike, obviously the real win in this piece is getting a ton of time under tension with legless climbing. Less time standing around, more time climbing.

Whiteboard:

Tuesday, July 23, 2019

Male Clients