Tuesday, October 15

"Katana" Week 5: - - - - - - - - - - - - - - - - Three parts today as we get some work in before Open 20.2. 1. Box Squat 2. Conditioning 3. Recovery Effort 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

Box Squat (7 Sets of 3)

Click here to see a video example of the box squat - https://youtu.be/FtfoIL-Cjyo

• Set height to just below parallel. • 1s full stop at bottom. Set #1 - 50% of 1RM Back Squat Set #2 - 55% Set #3 - 60% Sets #4+5 - 65% Sets #6+7 - 70% Rest as needed (1-2 minutes) between sets. • Bar in the back rack position. • Squatting stance is about 6-8" wider than our regular squat stance (more posterior engagement here). • As we sit down and back, the aim is to come as close to "vertical shins" as possible on the. We need to reach with out waist. • Pause for a full second on the box, but, maintain full tension. Never relax... stay engaged. • To stand, avoid "rocking" forward for momentum. Instead, cue the hamstrings and pull ourselves to a full standing position. • Stand with SPEED. Stand aggressively, and stand with as much power as we can.

Child’s Play (Time)

3 Rounds: 15 Deadlifts (205/145) 20 Dumbell Front Squats (50's/35's) 80 Double-Unders • Focus here today is on the front squats and double-unders, two movements we are likely to see in the open. This combination creates a grippy feel, challenging our sets on the rope. • Moderate loads is the aim. A deadlift and dumbbell front squat weight that we could complete 25+ reps unbroken when fresh. • Athlete's choice on racking the dumbbells, but - if we are very comfortable with the full "racked" position (handles sitting on shoulders), let's challenge ourselves by keeping our hands on the handles.. in a more "traditional" front squat position.


Metcon (AMRAP - Rounds)

5 Rounds, Not for Score: 1:00 - Light Pace :40s - Moderate Pace :20s - Fast Pace This is a 10:00 piece in total, where we have 5 x 2:00 sections. It runs continuously (no stopping between), changing through the three paces.

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