Monday, October 7

"Katana" Week 4: - - - - - - - - - - - - - - - - This week, our effort is to prime. Keeping our lungs at the ready, we'll sweat and move, while keeping skills fresh. But the aim is to be chomping at the bit for Friday. Two parts today: 1. Back Squats 2. Conditioning (20 Minutes) ACTIVATION 2 Rounds 1 Minute Easy Bike/Row 3 Strict Pull-ups 6 Push-ups 9 Glute Bridges 12 Alternating Box Step-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Back Squat (5-4-3-1-1-1)

5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90% Rest as Needed Between Sets Completing 6 working sets of Back Squats at increasing percentages of your 1RM Starting with some more moderate percentages, followed by 3 heavier singles Rest as needed between sets to preserve the quality of each

Rug Mouse (Calories)

20 Minute Bike/Row On the 0:00, 4:00, 8:00, 12:00 and 16:00: 8 Chest to Bar Pull-ups 8 Burpee Box Jump Overs (24/20) 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) Your score today is total calories accumulated on the Bike or Row in 20 minutes There are five instances where you'll be off the bike, completing work that will take you away from the scored movement Every 4 minutes (starting on the 0:00) you'll complete 8 chest to bar pull-ups, 8 burpee box jump overs, and a 50 foot double dumbbell front rack walking lunge If those 3 movements take you 2 minutes, for example, you'll have 2 minutes on the bike before moving back to the chest to bar pull-ups on the 4:00 Choose a weight on the dumbbells that enables you to complete the 50 feet unbroken every round Choose a chest to bar number or variation that you can complete unbroken every time There is no need to stand to full extension on the box

SUBSTITUTIONS Chest to Bar Pull-ups Reduce Reps Chin Over Bar Pull-ups Banded Chest to Bar Jumping Chest to Bar Ring Rows

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