Public Whiteboard

Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 05.17.17

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (Remember to us 90% of your 1RM as your baseline number)
75% x 5
80% x 5
85% x 5

Bench Press (65% x 5)

Bench Press

Bench Press (75% x 5)

Bench Press

Bench Press (85% x 5+)

Bench Press

Metcon

Metcon (Time)

In teams of 2 complete 5 Rounds for time:
Partner One - 15 deadlifts 135/95#
Partner two - 5 man makers 20/15#
Then switch
30 sit-ups each at the same time
200m run together.

Whiteboard:

Wednesday, May 17, 2017

Male Clients