Friday, September 20

September 25, 2019

"Katana" Week 1:
- - - - - - - - - - - - - - - -
1. Repeating a snatch complex from last week, this time with squat snatches instead of power.
2. We'll bring up the percentages on the snatch and add some gymnastics to the mix.
3. Working on handstand push-ups stamina with a 4-rounds superset.
4. Finishing the day with a low skill, high effort interval workout.

Hamstring Smash: 2 Minutes Each Side -
Banded Hamstring Distraction: 2 Minutes Each Side -
Medball Thoracic Opener: 2-3 Minutes -

1 Round:
15 PVC Pass Throughs
30 AbMat Sit-ups
15 PVC Overhead Squats
30 Banded Pull Aparts
15 PVC Overhead Squats
15 PVC Narrow Grip Overhead Squats
30 Banded Good Mornings

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

Metcon (Weight)

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Sets: 50-55-60-60-60% 1RM Snatch

We completed a similar complex last Saturday, 9.14.19 in the power variation
Today, using the same percentages, we move into a full squat
Complete all 4 reps without letting go of the bar
Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00
Sets: 50-55-60-60-60% 1RM Snatch


Metcon (Weight)

On the 1:30 x 7 Sets:
3 Toes to Bar
2 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch

*Sets: 65-70-72-74-76-78-80% 1RM Snatch*

Sub for Bar Muscle Up
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups
*Record weight completed on last round

Combining gymnastics and weightlifting in this 'on the clock' skill work
Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00
The gymnastics rep numbers should be something you can complete unbroken every round
You can break between each movement to maintain quality
For example, you don't have to go right from the last toes to bar into the first bar muscle-up or the hang squat snatch into the squat snatch
Percentages are Based off your 1RM Snatch


Air Conditioning (Time)

On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70's/50's)
20 Wallballs (20/14)
20/15 Calorie Row

Scale- 15 of each

Looking to push the pace in this interval conditioning piece
Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round
Your score is the slowest of the 4 rounds
Rounds begin on the 0:00 - 5:00 - 10:00 - 15:00
Touch one head of the bell to the ground on the Double Dumbbell Deadlifts

Whenever there is rest built in, we're looking to push the pace
With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon
If you see yourself quickly breaking the dumbbell deads or wallballs later on, do that from the first round:
1 Set: 20
2 Sets: 10-10
It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds



Metcon (AMRAP - Rounds)

4 Supersets:
15 Weighted AbMat Sit-Ups
Max Strict Handstand Push-ups

Rest 1:30 Between Sets

Strict Handstand Push-ups
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

This handstand push-up stamina piece is all about maintaining a similar number across the four rounds
After the four rounds are complete, your score will be the lowest of your four scores - which is your total strict handstand push-ups for the round
For the weighted AbMat Sit-ups:
Anchor your feet with dumbbells
Hold a dumbbell high up on your chest
Don't let it slide down, as that makes the movement significantly easier
Use the same weight across the board - one you can complete the 15 reps straight without stopping


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