Tuesday, October 1st

September 30, 2019

 

"Katana" Week 3:
- - - - - - - - - - - - - - - -
1. Working on Clean positioning and technique
2. Completing a reverse version of the CompTrain Benchmark workout "Doce" with "Ecod"

ACTIVATION
1 Round:
1 Minute Row
1 Minute Active Spidermans
1 Minute Alternating Box Step-ups
1 Minute Inchworms

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

 

Metcon (Weight)

Clean Positioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 2 Pausing Clean Pulls
Minute 2: 50' Handstand Walk

Sets: 60-65-70-70-70% of 1RM Clean
Rx + 3" Deficit clean pull


STIMULUS
• Alternating on the minute between barbell positioning and gymnastic skill
• Rx + You'll stand on a 3" riser for the pausing deficit clean pulls
• The pauses take place at 2 positions for 2 seconds each:
   * Just below the knee
   * Just past the knee
• These pauses allow you to focus on the critical knee movement out of the way, as well as the "redip" beneath the bar
• The movement finishes with a pull, or extension with long arms
• Click Here for a video of the Pausing Deficit Clean Pull - https://youtu.be/f46hL1bpByk

SUBSTITUTIONS
Handstand Walk
• Reduce Distance
• 50 Seconds of Practice
• Handstand Weight Shifting
• Box Shoulder Taps

 

Power Clean (On the 1:00 x 6 Sets:)

1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex
STIMULUS
•This 3-movement complex is intended to be one giant set, completed without dropping the bar
•The first three sets are at a percentage of your 1RM Clean (60-63-66%)
•Build to a heavy complex over your last 3 sets

MOVEMENT FOCUS
Clean Pull  Video: https://youtu.be/40oLy8XHc0M
Low-Hang Power Clean (Below Knee) Video: https://youtu.be/exsYSubw5Co

 

Ecod (3 Rounds for reps)

"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

STIMULUS
• 4 minutes on / 4 minutes off in this fast paced 3-round interval workout
• The weights decrease with each round, but the reps stay the same
• The goal is to try to beat your score each time
• Every weight used today should be something you can cycle for at least sets of 5-7 within the workout
• There is no need to stand to full extension on the box during the burpee box jump overs
• Record total reps per round (with a single calories counting as a single rep). A full round is 63 reps for males, 57 for females.

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