Friday, October 4

October 16, 2019

 

"Katana" Week 3:
- - - - - - - - - - - - - - - -
1. Big chipper workout with a little bit of everything to begin the day
2. Working bar-facing burpees on the minute in preparation for the Open

MOBILITY - athlete can complete before class
Couch Stretch: 2 Minutes Each Side - http://youtu.be/kbId9zYgoFQ
Medball Thoracic Opener: 2 Minutes - http://youtu.be/mOEpmTo8uuE
Pike Stretch: 2 Minutes - http://youtu.be/WSkPQ1lXfNk

ACTIVATION
2 x 30 Seconds Each, :10 seconds transition:
Single Unders
Superman Rocks
Russian Baby Makers
Hollow Rocks

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

 

BFF (AMRAP - Rounds and Reps)

AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

This big, long chipper workout includes a little bit of everything
In order to get the most out of this 20-minute workout, choose weights and variations for every movement that you are capable of completing each in 2 sets when fresh
The goal is today is to finish the first round and then see how far we can get into the second round
Complete all reps at one station before moving onto the next

SUBSTITUTIONS
Double Unders
Reduce Reps
2 Minutes of Practice
200 Single Unders

Toes to Bar
Reduce Reps
Toes as High as Possible
Knees to Elbow / Chest / Waist

Bar Muscle-ups
Reduce Reps
Jumping Bar Muscle-ups (Off Box)
Banded Bar Muscle-ups
Pullup

Metcon (AMRAP - Rounds)

On the Minute x 10:
8 Barbell-Facing Burpees

STIMULUS
The barbell-facing burpee is the focus of today's capacity builder
With this being a very common Open movement, we'll work through these reps to build capacity and confidence
Complete 8 reps on the minute for 10 minutes (80 reps total)
Rest whatever time remains until the next minute begins
The goal is to move quickly, but to stay within 3-5 sets on each effort
Record how long it takes for each round, with the final score being the slowest of the 10 rounds
The standards include completely facing the bar during the burpee and a two foot take-off and landing in the jump

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