Public Whiteboard

Components

Front Squat

Metcon

Deadlift

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Front Squat (5x6)

Front Squat

Front Squat
5×6 @ 82.5%

E2M

Metcon

Metcon (Time)

2 Rounds

30 Wallballs 30/20lbs
20 Bar Facing Burpees
10 Sandbag Cleans 150/100lbs
Rest 2:00
The wallballs should be an inconvenient buy-in for the rest of the workout, where your burpee pace and ability to stay on top of the sandbag for quick singles is the difference maker.

We also have the 75# bags and stones that you can use

Extra Credit

Deadlift (5x4)

Deadlift

Deadlift
4 @ 70%
4 @ 80%
4 @ 80%*
4 @ 80%
4 @ 70%
*Add weight for middle set if weight is moving smooth
None of these sets should be particularly challenging. Focus on a tight midline and pushing your hips back from the top of each rep. Finish with a perfect set of 4 at 70%.

Whiteboard:

Tuesday, November 05, 2019

Male Clients