Monday, August 26

August 29, 2019

Returning to our 3-6 repetition scheme for Stamina Squats for these last two weeks, now with percentages seen on our 2-4 sessions.

Leading us to our Workout of the day a simple and effective couplet of thrusters and kettlebell swings.

Finishing out the day with with some overhead skill work - which includes dumbbell overhead walking lunges and strict handstand push-ups.

Mobility - Athletes can complete before class
Couch Stretch: 2-3 Minutes Each Side
Ankle Dorsiflexion: 2 Minutes Each Side
Barbell Thoracic Opener: 2-3 Minutes

ACTIVATION
21-15-9
Calorie Row
Glute Bridges
Russian Kettlebell Swings (Light Weight)

15-12-9
Kettlebell Goblet Squats (Light Weight)
Reverse Lunges
Handstand Hold Seconds

Stamina Squat (Emom 12)

Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Returning to the 3-6 repetition scheme for these last two weeks of stamina squats
While the reps are increasing, we'll now use the higher percentages from the 2-4 rep scheme sessions
This week will be performed at 72% of your 3-Rep Max Back Squat
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 Back Squats
Repeat for a total of 6 rounds

Sucker Punch (Time)

21-18-15-12-9:
Kettlebell Swings (50/35)
Thrusters (75/55)

Rx+ 95/65, 70/50

Stimulus
Looking for kettlebell and barbell weights that you could complete 30+ reps unbroken when fresh - or weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks
There are a total of 75 reps on each movement, and 150 total in the workout
The kettlebell swings are full swings, finishing with full extension overhead
Strategy
With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy established early
As the saying goes, "break because you planned too, not because you have to"
There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
Let's start smart on the 2 big sets and finish strong on the 3 smaller sets
Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
Once you get to the sets of 15-12-9, see if you can complete those with 1 quick break max
Below are some possible break-up options:

**EXTRA**

Metcon (AMRAP - Reps)

Handstand Push-up Conditioning
On the 2:00 x 5 Sets:
50' Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict Handstand Push-ups in Time Remaining

Rounds begin on the 0:00, 2:00, 4:00, 6:00, and 8:00
The 50 foot overhead walking lunge with a single dumbbell can be broken up however you'd like
For Example: You could complete all 50' on the right arm, split it 25' and 25' between right and left, or alternate arms each round
The dumbbell weight should be something that allows you to complete the 50' in 1 minute or less
With the remaining time in each window, complete as many strict handstand push-ups as possible
Enter your handstand push-up reps for all 5 rounds combined

 

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