Public Whiteboard

Components

Back Squat

Straightleg Deadlift

Metcon

Settings

Workout

Monday

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Back Squat (5@65%, 5@75%, 5+@85% )

Back Squat

complete a set of Straightleg deadlifts after each squat set.

Straightleg Deadlift (10.10.10)

deadlift bar to hip, then lower bar with back remaining flat and legs stay straight or slightly bent, till bar almost reaches the floor.then, using hamstrings pull bar back up to hip position.

This is an accessory exercise and should remain on the lighter side. We are not trying to get a 10 rep max. Don't go above 50-60% of your 1 rep max deadlift.

Metcon

Metcon (Time)

LIFE
2.4.6.8.10.8.6.4.2
Power Clean + Press 65/45
Box Jump overs 20/16
Assisted pushups

Metcon (Time)

SPORT
2.4.6.8.10.8.6.4.2
Power Clean + Press 115/75
Box Jump Overs 24/20
Pushups

Whiteboard:

Monday, June 21, 2021

Male Clients