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Components

Metcon

"EIGHTEEN WHEELER"

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Workout

MONDAY 12.14.20

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1: Metcon (Weight)

Stamina Squats
On the Minute x 14 (7 Rounds):
Min 1 - 2 Front Squats
Min 2 - 4 Back Squats

Stimulus
Single barbell, loaded throughout at 72% 1RM Front Squat. of 1RM Front Squat

2: Metcon (Weight)

Olympic Technique
Repeating the complex from last week - and increasing by 10% on all sets.

6 Sets:
Snatch Deadlift to Knees
Snatch Deadlift to Pockets
Snatch Pull
2 Power Snatches

Rest as needed between sets.
Complexes do not need to be unbroken, however, let's move with a purpose.

Stimulus
Percentages based on 1RM Snatch:
Set 1 - 50% of 1RM Snatch
Set 2 - 55% of 1RM Snatch
Set 3 - 60% of 1RM Snatch
Set 4 - 65% of 1RM Snatch
Set 5 - 70% of 1RM Snatch
Set 6 - 75%

A repeat from last week, adding 5% to each lift. Focus still remains on our positioning, with diligent effort on our bar path off the floor.

MC: "EIGHTEEN WHEELER" (AMRAP - Rounds and Reps)

AMRAP 18:
13/10 Cal Assault Bike
15 Wallballs (20 / 14 lb)
12 Alternating Dumbbell Snatches (50 / 35 lb)
9 Toes to Bar

Stimulus
- Light and fast.
- Aim is unbroken sets from start to finish, with the bike being the pacer.
- Today is an excellent day to hone in on pacing. Check in with ourselves at the hallfway mark (9:00) so that we have some data points to reflect at when the workout is over.

Modifications for bike
- 18/15 Cal Row
- 13/10 Cal Ski
- 200m Run
- 8 Burpees + 30 Double Unders

TOES TO BAR
- V-Ups
- GHD Sit-Ups
- Weighted Abmat Sit-Ups

Whiteboard:

Monday, December 14, 2020

Male Clients