Tuesday, October 8

October 16, 2019

 

"Katana" Week 4:
- - - - - - - - - - - - - - - -
Three parts today, with the overarching intentions being the same as yesterday - let's get in the gym, prime, but leave feeling better than when we walked in. This week is about priming the body and mind for the weeks ahead, so let's leave that little bit extra in the tank in preparation.

1. Tempo Deadlifts with a Focus on Positioning
2. A 5-Round Interval Workout
3. Bike Recovery

ACTIVATION
2 Rounds:
30 Single Unders
15 AbMat Sit-ups
5 Walkouts

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

 

Tempo Deadlift (5 Sets of 1)

Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift
Although there is only 1 rep per set, the tempo is designed to be very slow and controlled
Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground
The slow tempo helps you focus on good back positioning and keeping the bar close to the body
Movement demo: https://youtu.be/CDH3L-ACW_k

 

Breakfast Club (AMRAP - Reps)

5 Rounds of AMRAP 1:30:
25 Double Unders
9 Deadlifts (225/155)
25 Double Unders
Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds

Finishing off each of these intervals with as many strict handstand push-ups as you can get
Your score is total strict handstand push-ups at the end of the 5 sets
Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt
Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups
Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00

 

**EXTRA**

Metcon (Calories)

20 Minute Recovery Effort
Bike or Row

On the 5:00, 10:00, and 15:00:
20 Sit-ups
20 Superman

Rx+ GHD, Back Extension

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