Saturday, September 28

"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


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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