Saturday, October 12

"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.


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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