Tuesday, September 17

September 17, 2019

 

"Katana" Week 1:
- - - - - - - - - - - - - - - -
3 Pieces Today:
1. A longer cardio repeat workout
2. A shorter gymnastics conditioning session with a focus on the strict handstand push-up
3. A low intensity body armor piece

MOBILITY - Athletes can complete before class
Trap Smash: 1-2 Minutes Each Side - http://youtu.be/QwpDZ88PwGY
Barbell Thoracic Opener: 2-3 Minutes - http://youtu.be/4_DUZpPAhVc
Handstand Hold Stretch: 1-2 Minutes - http://youtu.be/NZCp8XuqIFA

ACTIVATION
1 Sets:
50 Single Unders
40 Second Front Plank
30 Overhead Circles (Each Direction)
200 Meter Row
10 Walkouts

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

 

Fuller Circle (Time)

For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2,000 Meter Row
125 Double-Unders
50/35 Calorie Assault Bike

STRATEGY
BIKE & ROW
The goal on both machines is to find an uncomfortable pace to hold throughout
While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout
Hone in on a pace and try to hold that number on the monitor


DOUBLE UNDERS
This is a good day to chip away at large sets
While we can aim to go big, this doesn't mean these sets have to be unbroken
The goal is to maintain a similar rep scheme from the first 125 to the second 125
Below are a few options on how to approach these:
1 Set: 125
2 Sets: 75-50
3 Sets: 50-50-25
4 Sets: 40-30-30-25


SUBSTITUTIONS
Equal Calorie Assault Bike
Equal Calorie Echo Bike
800 Meter Run

Double Unders
Reduce Reps
250 Single Unders
3 Minute Time Cap

 

Metcon (AMRAP - Reps)

In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

Working for 5 minutes in this gymnastic conditioning piece
You'll start with a buy-in of 20 strict handstand push-ups and 40 dumbbell snatches
With remaining time after completing the last dumbbell snatch, complete as many strict handstand push-ups as possible
The buy-in reps do no count towards your score
Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00
This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups


SUBSTITUTIONS for Strict Handstand Push-ups
Kipping Handstand Pushups
Reduce First Set Reps
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

 

**EXTRA**

Metcon (AMRAP - Rounds)

3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

STIMULUS
This Body Armor piece is for quality over time
Feel free to build in weight on the Dumbbell Bent Over Rows with each round, but choose weights you can complete the reps without breaking
Using a single dumbbell, complete 10 reps on each side before moving back to the GHD


SUBSTITUTIONS
GHD Sit-ups
Dumbbell Weighted AbMat Sit-ups
10 Strict Toes to Bar

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