Public Whiteboard

Components

Paused Front Squat

GEORGIA PEACH

Dumbbell Bench Press

Snatch Pull

Metcon

Settings

Workout

WOD

QOD

"As is a tale, so is life; not how long it is, but how good it is, is what matters." -Seneca
"Life is short" is a common saying.
Yet, we recognize life is plenty long.
That is, if we live it correctly.
Instead of doing more, or accomplishing more, let's learn to appreciate more.
In a world where the norm is to do more, and more, and more....this is a step back.
Yet we are choosing to appreciate the precious moments we have in front of us, in order to focus on the quality of the most important things in our lives, instead of being caught up in the "gold rush."
Put first things first today.

Warm-up

200m Run
1 Round of Strict Cindy
Then, 2 Rounds:
10 Light Russian KB Swings
10 Sit-Ups/GHD's
Then:
:30 Hamstring Stretch
:30 Pigeon Pose each side
:20 Handstand Hold
At working weight:
10 Kettlebell Swings
5 HSPU/Push-Ups

Weightlifting

Paused Front Squat (5 x 2)

Paused Front Squat

@ around 80% of 1 RM.
Slow descent, hold for a full two seconds in the hole.

Metcon

GEORGIA PEACH (Time)

18-18-18, 15-15-15, 12-12-12, 9-9-9, 6-6-6
*Run 200m after each round*
RX:
Push-Ups
Weighted Sit-Ups (25/15)
Kettlebell Swings (53/35)
RX+:
Handstand Push-Ups
GHD Sit-ups
Kettlebell Swings (70/53)

Scale or mix/match movements as needed

Mobility

T-Spine Smash, Lateral Opener, Ankle Wall Stretch

EXTRA MILE

Dumbbell Bench Press (4 x 5)

4 Sets of 5 Reps, both arms working together (2 DB's)

Alternate sets between Bench Press and Snatch Pull

Snatch Pull (4 x 3)

Snatch Pull

@ 90% of 1 RM Snatch

Metcon (AMRAP - Rounds)

GYMNASTICS
4 Candlestick Roll Jumps, then run to wall kick up into max effort Handstand Hold with back toward wall (transition as fast as possible).
Repeat until a total of 5 minutes was achieved on HS Hold.

Whiteboard:

Monday, January 07, 2019

Male Clients