Monday, September 16

September 17, 2019

Starting off Day 1, Week 1, of "Katana" with a "Capacity Builder" - a staple of our new cycle.

Our second piece is simple, yet effective 3-round triplet workout.

Finishing out the day with some midline/body position work.

Mobility - Athlete can complete before class
Pigeon Stretch: 2-3 Minutes Each Side - http://youtu.be/n5M-JlU210I
Laying Front Rack Stretch: 1-2 Minutes - http://youtu.be/S9U0JGGNx9Y
Wrist Stretches on Box: 30-45 Seconds Each Direction - http://youtu.be/vyYr6TXA018

Activation
1 Round For Quality:
200 Meter Run
15 Russian Kettlebell Swings
12 Kettlebell Goblet Squats
9 Lateral Box Step-ups (Each Side)
6 Inchworms

Completed with Light Kettlebell

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon (4 Rounds for reps)

In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

 

Completing 4 rounds of a 1:30 workout window, with :30 seconds of rest between
New rounds begin on the 0:00 - 2:00 - 4:00 - 6:00
The weights climb with each round while the reps drop:
115/85
135/95
155/105
185/135
While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk
With whatever time you have remaining in each window, complete as many Ring Muscle-ups as possible
Wodify will add up your 4 separate entries for your final score - the sum total

Substitutions for Ring Muscle-ups
Strict Banded Ring Muscle-ups- http://youtu.be/jtmu_0qVZnk
Jumping Ring Muscle-ups
Chest to Bar Pullups

 

Master Splinter (Time)

3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

Rx+ 115/80

Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)
Choose a weight on the thruster that you can complete with 1 break max on each round
There is no need to stand to full extension on the burpee box jump overs

The first thing to consider today is how to approach the Thruster bar
With this being the only movement you'd stop moving on, let's try to minimize the number of sets here
1 Set: 15
2 Sets: 8-7
One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs
Find a speed on both movements in round 1 that you see yourself maintaining throughout
It's not about moving fast in the first round - it's about sustaining or improving upon your first round pace in rounds 2 and 3
Substitutions
500 Meter Row
28/20 Calorie Assault or Echo Bike

 

**EXTRA**

 

Metcon (AMRAP - Reps)

Not For Time:
Accumulate 75 Hollow Rocks

There is no time component here, as the goal is to complete these 75 reps for quality
A rock back and forth will count as 1 rep
Click Here to see a demonstration of the hollow rock - http://youtu.be/gQ2Pcv0GHtU

Substitutions
Hollow Rock
Reduce Reps
Bent Knee Hollow Rocks
Accumulate 2-3 Minutes in Hollow Hold

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