Wednesday, September 18

September 17, 2019

 

"Katana" Week 1:
- - - - - - - - - - - - - - - -
All barbell to kick things off today. There is the option to complete these as an individual or as a team of 3.

Finishing out the day with another Capacity Builder, this time finishing with max sets of wallballs.

MOBILITY - Athlete can complete before class
Couch Stretch: 2-3 Minutes Each Side - http://youtu.be/kbId9zYgoFQ
Banded Shoulder Distraction: 1-2 Minutes Each Side - http://youtu.be/t07FOe6MOTU
Pec Smash: 1-2 Minutes Each Side - http://youtu.be/4HN3v7sgymk

ACTIVATION
2 Rounds:
1 Minute Bike
3 Strict Pull-ups
6 Push-ups
9 Air Squats

1 Round:
With an Empty Bar:
10 Romanian Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Strict Press

 

Bar Crawl (3 Rounds for reps)

AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Teams of 3 will work through 3 separate AMRAP 7's with 3 minutes of rest between
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first two barbells
The scored portions are total reps completed at the final barbell
Enter separate scores for the bench, front squat, and deadlifts
The front squats come from the ground, not the rack
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps


STRATEGY
Since we stay at the same movement for all 7 minutes, it's important to pick rep schemes that allow you and the team to come back for a strong set the next time around
A good break-up strategy is one that helps you avoid excess muscle fatigue early
You'll benefit from switching partner before the bar starts to slow down
If you have to struggle to lock out the weight, it's too late
It's not about the size of the set, rather the consistency of all sets
Below are potential break-up strategies from each bar:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps

 

 

**EXTRA**

 

Metcon (3 Rounds for reps)

3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

3 Rounds through on today's Capacity Builder
The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball
Choose a chest to bar number or variation that allows you to go unbroken each time
We're ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible
Rounds go as follows:
0:00 - 2:00 (Work)
2:00 - 2:30 (Rest)
2:30 - 4:30 (Work)
4:30 - 5:00 (Rest)
5:00 - 7:00 (Work)
Enter your 3 separate wallball scores and SugarWOD will add them up for you


SUBSTITUTIONS for Chest to Bar Pull-ups
Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups

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