Monday, September 30

September 30, 2019

 

"Katana" Week 3:
- - - - - - - - - - - - - - - -
1. Building slightly from last week in today's Capacity Builder
2. Working several sets of Snatch Technique that will help prepare us for what comes next
3. Performing a CompTrain Benchmark workout "Snake Bite"
4. Immediately after "Snake Bite" we'll build to a Heavy Snatch to mimic previous Open workouts where a lift follows a metcon

MOBILITY  - athletes can complete before class
Ankle Dorsiflexion: 1-2 Minutes Each Side - http://youtu.be/O9u1_Bvpng4
Barbell Thoracic Opener: 2-3 Minutes
- http://youtu.be/4_DUZpPAhVc
Shoulder to Floor: 1 Minute Each Side - http://youtu.be/D0li2U56nO4

ACTIVATION
2 Rounds:
200 Meter Run
10 PVC Pass Throughs
10 PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

 

Metcon (AMRAP - Reps)

Capacity Builder
5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups

*record total muscle up / pull-up reps
STIMULUS
• Building off last Monday's Capacity Builder
• Increasing the Double Unders by 20 reps while the Ring Muscle-up percentage stays the same
• Like last week, all movements must be completed unbroken for the set to count
• For example, if you trip at 40 double unders - start the set over
• The Ring Muscle-up percentage is based off your max unbroken set
• For example: If your max set is 10, you'll complete 4 unbroken reps each round

SUBSTITUTIONS
Double Unders
Reduce Reps
1 Minute of Pracitce
120 Single Unders

Ring Muscle-ups
Strict Band Pullup
Reduce Percentage
Banded Strict Ring Muscle-up
Ring kipping pullup

Snatch Balance (On the 1:00 x 5 Sets)

2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Snatch

STIMULUS
•Building a little heavier and just sticking to the snatch balance in Part B
•Complete 2 snatch balances at increasing loads every 90 seconds
•You will rest and change weight with whatever time is left in the 90 second window

 

"Snake Bite" (Time)

"Snake Bite"
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-ups

After completion, until the 12:00...
Snatch
Build to a Heavy Single

STIMULUS
• In this two part workout, you'll complete a CompTrain Benchmark workout followed by a heavy lift
• On a 12-minute running clock, start by completing "Snake Bite" for time
• With whatever time remains in the 12-minute window, build to a heavy single snatch (power or squat)
• Choose a light weight for the barbell - something you could complete the opening set of 21 in 1-2 sets when fresh
• Choose a chest to bar pull-up number or variation that you could also complete the opening set of 21 in 1-2 sets when fresh
• Use the same barbell for "Snake Bite" and the Heavy Snatch
• Have additional weights ready so you can quickly load the bar for the Heavy Snatch
• If you're not done by the 9-minute mark, time cap yourself on "Snake Bite" and move to the Heavy Snatch
• Record "Snake Bite" score here and snatch weight in the next workout entry

SUBSTITUTIONS
Chest to Bar Pull-ups
• Reduce Reps
• Chin Over Bar Pull-ups
• Banded/Jumping Pull-ups
• Ring Rows

Snatch (Sets of 1)

At the end of Snake Bite build to a heavy Squat Snatch

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