Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (5sets)

Deadlift

Deadlift
1×6 @ 67.5%
1×5 @ 77.5%
1×4 @ 87.5%
2×1 @ 97.5%

E2M

Touch and Go
This will be your heaviest deadlift day of the cycle aside from your re-test. Next week will be back to week 1 percentages to prime you to PR the following week. Move this week’s percentages as best you can.

Metcon

Metcon (Time)

4 Rounds
200m Row
25 Box Jump Overs 24/20″
Rest 2:00
The pre-fatigue created by the row will directly affect your ability to move quickly, but you still need to move fast. Find the burpee technique that allows you to stay at a quick, consistent pace. Following this piece be sure to spend time mobilizing your pecs and triceps as the volume is very high.

Extra Credit

Metcon (No Measure)

V-Up Complex
4×15
Banded Chin-ups
5×20
Choose a band that will allow you to stay unbroken. Chin ups are hands facing your body.

Whiteboard:

Monday, December 16, 2019

Male Clients