Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

Back to School, Back to School

Warm-up

2 Rounds:
12/10 Calorie Bike (Start easy and build intensity
10 Hanging Scap Retractions
8 Kip to swing
6 Knee to Chest
4 Inchworms
5 Power Clean and Jerks (start with empty bar and build)

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Front Squat (5,5,5)

Front Squat

Front Squat:
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%

*In between each set, complete a 12/8 Calorie Row (moderate to fast)

Metcon

Metcon (Time)

Complete 3 rounds For Time:
15 Toes to Bar
15/12 Calorie Assault Bike
9 Power Clean and Jerks (135/95)

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS
This workout is a great triplet to test your ability to maintain consistent but aggressive pacing and minimize rest within each movement

WORKOUT STRATEGY & FLOW
Toes to bar: This a relatively big set, but there is only 3 rounds so we can attack each round with a fast pace. Know your body and push but don’t blow up early.

Bike: Go 75-80% pacing here and try to open up a little more in the last round. We want moderate/fast to fast pacing.

Power Clean and Jerks: Aim for very fast singles or sets of 2-3 touch’n go. This should be under 60% of 1 RM

Whiteboard:

Monday, August 09, 2021

Male Clients