Public Whiteboard

Components

Power Snatch

Metcon

Settings

Workout

Counting Blue Cars

Warm-up

Crossover Symmetry Activation

-Then-

3:00 Easy Row
20 Dumbbell Cuban Press
15 Dumbbell Split Stance RDL (Each Side)
10 Russian Baby Makers
5 Strict Pull Ups

Weightlifting

Power Snatch (5 x 3 - Ascending Weight)

Power Snatch

*Take 10-12 minutes to complete 5 Sets of 3 Touch N Go Power Snatches.

*Build in weight across all 5 sets to a challenging set of 3.

*After the modified Burgener warmup, complete 2 warmup sets before getting into your 5 working sets.

*You should start your working sets around 70% or 1-RM and build to around 85% by set 5.

Metcon

Metcon (Time)

Complete 5 Rounds for Time of:
20 Wallballs (20/14)
20/15 Calorie Row

*Go for big sets on the wallballs...unbroken if you can ;)

*On the row, start quickly (10 seconds or so) then look to settle in during the middle and relax the last 3-4 pulls to give your legs a couple of seconds to recover before wallballs.

*Target Time: 12 Minutes

Cool Down

3:00 easy bike
1:30 quad smash R/L
2:00 V Sit Stretch

Whiteboard:

Friday, July 03, 2020

Male Clients