Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

04Sept2015

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: Posterior Chain Floss, Sampson Stretch

Strength & Skill

Deadlift (5 Rounds of 3/8 Super Set)

Deadlift

**Heavy sets of three reps, immediately followed by a volume rep of eight.
**Example: 3 RM (80 to 90% 1 RM) followed by 8 reps (45 to 55% 1 RM), no rest between 3/8's
**Build separate bars for lifts

Metcon

Metcon (Time)

04Sept2015

Complete for Time:

800m Run
20 x Box Jumps (24 / 20")
40 x Sit-Ups
20 x Pull-Ups
40 x Wall Balls (20 / 14#)
400m Plate Run (45 / 25#)

Homework

150 x Flutter Kicks

Whiteboard:

Friday, September 04, 2015

Clients:

Clients