• Daniel LaPointe

Wednesday, September 18


"Katana" Week 1: - - - - - - - - - - - - - - - - All barbell to kick things off today. There is the option to complete these as an individual or as a team of 3. Finishing out the day with another Capacity Builder, this time finishing with max sets of wallballs. MOBILITY - Athlete can complete before class Couch Stretch: 2-3 Minutes Each Side - http://youtu.be/kbId9zYgoFQ Banded Shoulder Distraction: 1-2 Minutes Each Side - http://youtu.be/t07FOe6MOTU Pec Smash: 1-2 Minutes Each Side - http://youtu.be/4HN3v7sgymk ACTIVATION 2 Rounds: 1 Minute Bike 3 Strict Pull-ups 6 Push-ups 9 Air Squats 1 Round: With an Empty Bar: 10 Romanian Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Strict Press

Bar Crawl (3 Rounds for reps)

AMRAP 7: Bench Press 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front Squat (135/95) 50 Front Squat (155/105) AMRAP Front Squat (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Teams of 3 will work through 3 separate AMRAP 7's with 3 minutes of rest between Athletes will split reps up how they see fit, with one person working at a time The work is set at 50 reps on the first two barbells The scored portions are total reps completed at the final barbell Enter separate scores for the bench, front squat, and deadlifts The front squats come from the ground, not the rack Use one bar and change weights, but it is ok to have multiple if teammates are using different weights Athletes should be able to complete the following reps at each barbell within the workout: 1st Bar: 7-10 Reps 2nd Bar: 5-7 Reps 3rd Bar: 3-5 Reps

STRATEGY Since we stay at the same movement for all 7 minutes, it's important to pick rep schemes that allow you and the team to come back for a strong set the next time around A good break-up strategy is one that helps you avoid excess muscle fatigue early You'll benefit from switching partner before the bar starts to slow down If you have to struggle to lock out the weight, it's too late It's not about the size of the set, rather the consistency of all sets Below are potential break-up strategies from each bar: 1st Bar: 7-10 Reps 2nd Bar: 5-7 Reps 3rd Bar: 3-5 Reps

**EXTRA**

Metcon (3 Rounds for reps)

3 Rounds: 2 Minute Window: 15/12 Calorie Row 10 Chest to Bar Pull-Ups Max Wallballs (20/14) Rest 30 Seconds Between Rounds 3 Rounds through on today's Capacity Builder The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball Choose a chest to bar number or variation that allows you to go unbroken each time We're ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible Rounds go as follows: 0:00 - 2:00 (Work) 2:00 - 2:30 (Rest) 2:30 - 4:30 (Work) 4:30 - 5:00 (Rest) 5:00 - 7:00 (Work) Enter your 3 separate wallball scores and SugarWOD will add them up for you

SUBSTITUTIONS for Chest to Bar Pull-ups Reduce Reps Pull-ups Jumping Chest to Bar Pull-ups Banded Chest to Bar Pull-ups

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