Saturday, September 21

"Katana" Week 1:
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Two Things on the Menu for Today:
1. A handstand walk conditioning the piece which will also prepare our clean and jerk for the next piece
2. You have the option to complete "Might Ducks" as a team or an individual. This longer workout is a spin off of the Hero workout "Glen".

Mobility - Athletes can complete before class
Puppy Pose: 2 Minutes - http://youtu.be/GJmSVwsnQaI
Figure Four: 2 Minutes Each Side - http://youtu.be/ElvFqHJVlSk
Lats Foam Roll: 2 Minutes Each Side - http://youtu.be/3pHZCBrT43o

Activation
1 Round:
1 Minute Machine of Choice
45 Seconds Spiderman + Reach
30 Seconds Glute Bridges
15 Seconds Push-ups

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

Metcon (AMRAP - Rounds)

Alternating On the Minute x 12 (6 Rounds):
1st Minute:
1 Power Clean
1 Push Jerk
1 Power Clean
1 Split Jerk

2nd Minute:
25-50' Handstand Walk

We'll alternate on the minute between a clean and jerk complex and a handstand walk distance of your choice
The sets on the barbell are based off your 1RM Clean and Jerk:
Sets 1+2: 70%
Sets 3+4: 75%
Sets 5+6: 80%
Complete the barbell as power clean + push jerk (drop), then power clean + split jerk
The goal on the handstand walk is to work for 30-40 seconds, giving you 20-30 seconds to transition back to the barbell for the top of the next minute

Substitutions
Handstand Walk
Reduce Distance
:30 of Practice
:30 of Handstand Weight Shifting
:30 of Box Shoulder Taps

Mighty Ducks (Team Version) (Time)

Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Bar Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time
For the outside movement, the 400 meter runs, teammates will run together
All athletes must return from the runs before the team can start the inside movements
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout
Use on barbell unless there are athletes performing the workout with different weights
If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes

Substitutions
Rope Climbs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows

Runs
500 Meter Row
28/20 Calorie Assault or Echo Bike

Mighty Ducks (Individual) (Time)

For Time:
20 Clean and Jerks (135/95)
400 Meter Run
5 Rope Climbs
400 Meter Run
50 Bar Facing Burpees
400 Meter Run
5 Rope Climbs
400 Meter Run
20 Clean and Jerks (135/95)

This is the individual version of "Mighty Ducks"
Looking for a longer workout that takes around 20-25 minutes to complete
Choose a barbell weight that you could cycle for 12+ unbroken clean and jerks when fresh