Saturday, October 5

October 16, 2019

 

"Katana" Week 3:
- - - - - - - - - - - - - - - -
1. Build to a heavy single Split Jerk
2. Finishing out the week with a CompTrain Benchmark - "Adderall"

MOBILITY
Childs Pose: 2 Minutes - http://youtu.be/ouJNCFQ1mRM
Pigeon Pose: 2 Minutes Each Side - http://youtu.be/n5M-JlU210I
Lats Foam Roll: 1-2 Minutes Each Side - http://youtu.be/3pHZCBrT43o

ACTIVATION
2 Sets:
20 Second Front Plank
15 Banded Pull Aparts
100 Meter Run
5 Walkouts

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

 

Split Jerk (On the Minute x 10:)

1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk
Sets 4-10: Build to Heavy Single

STIMULUS
Build to a heavy single for the day
The first 3 reps are at percentages of your 1RM Split Jerk (70-73-76%)
Spend the last 7 sets increasing weight to a heavy single
Round begin on the top of every minute

 

“Adderall” (AMRAP - Reps)

0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

STIMULUS
"Adderall" is a CompTrain Benchmark workout and a repeat from 6.1.19
As the time windows decrease, so do the run distances and weights on the barbell
Choose weights for the Olympic lifts that you could complete 12+ reps unbroken when fresh and singles within the workout
Choose a thruster weight that you could complete 21+ reps when fresh and sets of 7-10 within the workout
1 Mile Run
If best mile is above 8:30, reduce to 1200 meters
We want at least 1:30 on the barbell
800 Meter Run
Looking to have 3-4 minutes to work on the barbell
This run should take around 3:30-4 minutes (adjust distances as needed)
400 Meter Run
Looking to have around 2 minutes for thrusters
This run should take around 2 minutes (adjust distances as needed)
Enter total reps for each barbell movement and SugarWOD will add them up for your final score

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