• Daniel LaPointe

Monday, September 23


"Katana" Week 2: - - - - - - - - - - - - - - - - Week 2 of "Katana" kicks off with 3 parts: 1. Capacity builder focused on double under and ring muscle-ups 2. Snatch focused barbell complex 3. Repeat workout from 3 months back MOBILITY - Athletes can complete before class Couch Stretch: 2 Minutes Each Side - http://youtu.be/kbId9zYgoFQ Barbell Thoracic Opener: 2-3 Minutes - http://youtu.be/4_DUZpPAhVc Pec Smash: 1-2 Minutes Each Side - http://youtu.be/4HN3v7sgymk ACTIVATION 1 Set: 18 Calorie Machine (Your Choice) 12 PVC Pass Throughs 9 Wall Squats 6 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (AMRAP - Reps)

Capacity Builder 5 Sets, Not for Time: 40 Unbroken Double Unders 40% Unbroken Chest to Bar Pullups Rx+ Ring Muscle Ups *Score Muscle Ups or Pullups 12 Min Time Cap On today's capacity builder, looking to complete each set of both movements unbroken For example, if you trip at 20 double unders - start over at 0 The muscle-up/pullup percentage is based off your max set of ring muscle-ups For example, if your max set is 10 pullup/ ring muscle-ups, you'll complete 4 unbroken each round Rest as needed between movements to complete them unbroken SUBSTITUTIONS Double Unders Reduce Reps 45 Seconds of Double Under Practice 80 Single Unders

Power Snatch (On the 2:00 x 5 Sets:)

1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Set 1: 60% Set 2: 65% Sets 3-5: Build to a Heavy Complex Compare scores to Wednesday 6.19.19 Hold onto the barbell for all 6 reps before dropping Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00 Complete the 6 reps and then rest until the beginning of the next set Percentages are based off your 1RM Power Snatch

Bartender (Time)

5 Rounds: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 Rx+ 155/105 Compare scores to Wednesday 6.19.19 Choose a light to moderate barbell weight that you can complete the overhead squats and hang power snatches with 1 break max during the workout This is ideally a weight that you can complete around 5 rounds with, or 1 round every 2 minutes

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