Wednesday, September 25

September 25, 2019

 

"Katana" Week 2:
- - - - - - - - - - - - - - - -
1. Strength: On the clock Front Squat Waves
2. Conditioning: Two simple couplet workouts back to back with no rest
3. Skill: Working through some movements that we saw in last years Open - Dumbbell Overhead Lunges and Dumbbell Step-ups

MOBILITY
Banded Shoulder Distraction: 2 Minutes Each Side - http://youtu.be/t07FOe6MOTU
Figure Four: 2 Minutes Each Side - http://youtu.be/ElvFqHJVlSk
Lats Foam Roll: 2 Minutes Each Side - http://youtu.be/3pHZCBrT43o

Activation
6 Minutes for Quality:
3 Strict Pull-ups
6 Push-ups
9 Barbell Front Squats
12 Front Rack Reverse Lunges (6 Each Side)
15 Second Front Plank

Performed with Empty Bar

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

 

Front Squat (On the 2:00 x 5 Sets:)

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%

STIMULUS
• Complete the listed reps and rest until the top of the next 2 minute window
• Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - and 8:00
• Percentages are based off your 1RM Front Squat

 

Workaholic (Time)

3 Rounds:
30/20 Calorie Row/Bike
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

STIMULUS
• There is no rest between these 3-round couplet workouts
• Looking for these 6 total rounds to take around 15-20 minutes to complete
• Choose a chest to bar pull-up rep number or variation that allows you to complete the 15 reps within 3 sets
• Choose a dumbbell weight that allows you to complete the 20 snatches within 2 sets
• Choose a thruster weight that allows you to complete the 15 reps within 2 sets

SUBSTITUTIONS
Chest to Bar Pull-ups
• Reduce Reps
• Chin Over Bar Pull-ups
• Banded or Jumping Chest to Bar Pull-ups

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

Skill Conditioning
3 Giant Sets:
100' Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24/20)

Rest 2 Minutes Between Sets

STIMULUS
• Move with a purpose between these 3 stations while maintaining quality of movement
• There is no scored time component score
• Separate dumbbells can be use for the overhead lunge and box step-up
• A strong place to start is 50/35 (K:22.5/15) on the overhead walking lunge, and 70/50 (K:30/22.5) on the box step-ups
• Alternate hands every 50' for the overhead lunge and alternate legs every step for the weighted step-ups
• We are looking to get the weight to our shoulders for all step-ups, so avoid holding onto by your side

SUBSTITUTIONS
Hip Extensions
• Banded Good Mornings
• Barbell Romanian Deadlifts

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

November 28, 2019

Please reload

Archive