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"Top Shelf"

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MONDAY 1.18.21

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1: Metcon (Weight)

Stamina Squats
On the Minute x 12 (6 Rounds):
Min 1 - 3 Front Squats
Min 2 - 6 Back Squats

Single barbell, loaded throughout at 66-68% of your 1-Rep Max Front Squat.

Stimulus
Todays weight - of 1RM Front Squat

- Third week in our climb back up the progression ladder.
- This week we are repeating Week 5's Stamina Squats (12/7/20), aiming for an increase of 3-5% from that effort.

2: Metcon (Weight)

High Hang Squat Snatch
On the Minute x 10:
1 High Hang Squat Snatch

Stimulus
Week 2 of 3 with this progression, climbing by 2% on each lift,
All percentages based on 1RM Snatch:
- First three sets, we'll climb by 5% per.
Set 1 - 62% of 1RM Snatch
Set 2 - 67% of 1RM Snatch
Set 3 - 72% of 1RM Snatch
- Next three sets, we'll climb by 3% per.
Set 4 - 75% of 1RM Snatch
Set 5 - 78% of 1RM Snatch
Set 6 - 81% of 1RM Snatch
- Last four sets, we'll hold across:
Sets 7+8+9+10 - 84% of 1RM Snatch

- Slight build so that this remains technique focused.
- Later in our training cycle (post-progression), we'll be building heavier.

MC: "Top Shelf" (AMRAP - Rounds and Reps)

AMRAP 15:
21 Wallballs
12 Power Snatches
15 Toes to Bar
12 Overhead Squats

Wallball - 20 / 14 lb
Barbell - 95 / 65 lb

Stimulus
- Conditioning Category: Threshold
- Moderate barbell, and one that we could power snatch for 21+ reps unbroken.

Whiteboard:

Monday, January 18, 2021

Male Clients