Saturday, September 28

September 25, 2019

 

"Katana" Week 2:
- - - - - - - - - - - - - - - -
1. Strength: Working on building to heavy barbell overhead lunges at 3 different distances
2. Skill: Second time this week hammering home high volume strict handstand push-ups
3. Conditioning: Completing "Jelly", a spin-off of the popular benchmark workout "Kelly"

MOBILITY - Athlete can complete before class
Couch Stretch: 2-3 Minutes Each Side
Laying Front Rack Stretch: 2 Minutes
Medball Thoracic Opener: 2-3 Minutes

ACTIVATION
2 Sets:
40 Second Bike or Row
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers

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

 

Metcon (3 Rounds for weight)

Build to a Heavy at Each Distance:
1. 100' Barbell Overhead Lunge
2. 50' Barbell Overhead Lunge
3. 25' Barbell Overhead Lunge

Rest as Needed Between Sets

Working three separate distances today: 100, 75, and 50 feet
The goal is to establish a "heavy" unbroken weight at each distance
Take around 1 attempt at each distance before moving on to the next
If you struggle with mobility, stay light and work a few sets at each distance to get more familiar with the necessary ranges of motion


SUBSTITUTIONS
Overhead Walking Lunge
Front Rack or Back Rack Walking Lunge

Jelly (Time)

5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)

STIMULUS
This longer 5-round workout is similar to the CrossFit benchmark workout "Kelly"
We've subbed out the box jumps for calories on the rower here
Times will likely range from 20-35+ minutes
Choose a wallball weight that you can complete the 30 reps within 2 sets during the workout

SUBSTITUTIONS
Run
2x Row
28/20 Calorie Assault or Echo Bike

 

**EXTRA**

 

Metcon (AMRAP - Reps)

For Time (10 Minute Cap):
25' Double Dumbbell Front Rack Walking Lunge (50's/35's)
3-6-9-12-15-18-21: Strict Handstand Pushups

STIMULUS
Coupling dumbbell front rack lunges and ascending strict handstand push-ups
The goal is to see how far you can get in 10 minutes
Choose a dumbbell weight that you'll complete the 25 feet unbroken every set
You must keep your hands on the dumbbell throughout the movement - no letting the handles rest on the shoulders
Enter total reps as score

SUBSTITUTIONS
Strict Handstand Push-ups
Count by 1's or 2's instead of 3's (1-2-3-4… or 2-4-6-8…)
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)

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