Tuesday, September 10

September 13, 2019

 

DELOAD WEEK:
Two simple and effective couplets and triplets on today's menu.

We'll start off with a 5-round triplet workout lasting about 15-20 minutes.

After that we'll work on upper body pressing and pulling stamina in a 6-minute strict gymnastics couplet.

Mobility - Athletes can complete before class
Wrist Stretches: 30 Seconds Each Direction
Handstand Hold Stretch: 1-2 Minutes
Lats Foam Roll: 2 Minutes Each Side

ACTIVATION
2 Rounds:
30 Single Unders
20 Banded Pull Aparts
10 Glute Bridges
5 Inchworms

Metcon (AMRAP - Reps)

AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
...
Continue to add (1) rep to each movement until the cap is reached

Working strict pressing and pulling in this ascending rep gymnastics piece
Continue to add 1 rep to each movement on each round until the 6 minutes is up

The rounds that you can see on the screen (1-2-3) are simply the buy-in to the higher rep rounds
The goal is to break the higher sets into a way that allows you to continue moving as much as possible
Start breaking the movements into 2 or even 3 sets early to prevent burnout
Break up movements before your pull or press starts to slow, as it becomes a lot more difficult to come back from once your near redline

SUBSTITUTIONS
Strict Pull-ups
Banded Pull-ups
Ring Rows

Strict Handstand Push-ups
Double Dumbbell Strict Press
Handstand Push-ups with Feet on Box
3 Push-ups

 

Road Trip (Time)

5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

Substitutions-
Runs
500 Meter Row
28/20 Calorie Assault or Echo Bike
Double Unders
Reduce Reps
1 Minute of Practice
80 Single Unders

Choose a weight on the kettlebell swing that you're able to complete 25+ reps unbroken when fresh
Within the workout, this should be a weight that you can complete with 1 break max
This workout should take somewhere between 15-20 minutes to complete

Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you'd stop moving
If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
As far as overall round pacing, think of the 5-round workout as follow:
Rounds 1-2: Come out slower than you want to on the runs in order to maintain speed later
Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
Round 5: Finish strong, looking to make this your best round of all 5

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