Saturday, October 12

October 16, 2019

 

"Katana" Week 4:
- - - - - - - - - - - - - - - -
Team,
Proud of the effort across the board on the first attempts of 20.1. We will be compiling a "reflections" post in the coming 24 hours, which will live on Monday. A re-test ready strategy, with our lessons learned.

Today, we have three parts, to keep our fitness primed:
- Front Squat Complex
- Conditioning
- Recovery Row

ACTIVATION
2 Rounds
100m Light Run
5 Strict Pull-Ups
7 Air Squats
9 Sit-Ups

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

Pausing Front Squat (On the 1:30 x 6:)

1 Pausing Front Squat
1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Moderately Heavy Complex

Aim is to finish in the 78-84% range, all based on feel.
Performing 2 Front Squats from the rack every 90 seconds - 1 pausing and 1 without a pause
The pause will be 3 seconds in the bottom before standing
The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)
Build to a moderately heavy complex over your last 3 sets
Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30

Mind Control (Time)

7 Rounds:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

Gymnastics, moderate barbell, and a simple monostructural effort.
On the Front Squats, we are looking for a moderate loading. One that we are confident we could cycle for 21+ reps unbroken, when fresh. Every set of squats should be completed unbroken.
Aim is to complete this workout at 85% intensity. Not our usual training 100%. Reason being that we are in recovery, and preparation for Monday's re-attempt of Open 20.1. Let's break a good sweat here, keep the engine tuned, and work in some movements we are likely to come across in the weeks ahead.

**EXTRA**

Metcon (AMRAP - Rounds)

4 "Giant" Sets:
500m Row
15 GHD Sit-Ups
21 Banded Good Mornings
Rest 1:00 between.

Not for time, but for quality. On our pace on the row, let's keep this to a conversational pace… imagine rowing a 15K row. Focus on our movement here

SUBSTITUTIONS
Rower
Assault Bike - 21/15 Calories

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