Public Whiteboard

Components

Ring Rows

Single Arm DB Bench Press

Jones Bones

Barbell Curl 21's

Settings

Workout

Jones Bones

– Strength: All strength work should be challenging, but perfect form. Use one weight for DB Bench press for all sets. – Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

Warm-up

PVC Game x 6 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
Then,
Review Strength Work + S2OH + T2B

Strength/Skill

B1: Ring Rows (4 x 10-12. Rest 30s.)

Ring Rows

– Pause for a 1 count at the top

B2: Single Arm DB Bench Press (4 x 8 each. Rest 30s.)

Neutral Grip

– all sets of with one challenging weight.

Metcon Prep

C: Metcon (No Measure)

Warm-up S20H/T2B

D: Jones Bones (AMRAP - Rounds and Reps)

AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Extra Credit

D: Barbell Curl 21's (3 x 7 each. Rest 60s.)

https://www.youtube.com/watch?v=ih_U-ChDJWE

– 1/4 ROM + 1/2 ROM + Full ROM

Whiteboard:

Friday, November 30, 2018

Male Clients