Monday, October 21

October 23, 2019

 

"Katana" Week 6:
- - - - - - - - - - - - - - - -
Two parts to our Monday, with a focus on strength today.
Athletes who would like to re-do 20.2 can do so.

- Back Squats
- Conditioning

ACTIVATION
EMOM 6:
Minute 1:
1 Minute Easy Machine
Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.

Minute 2:
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges

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

 

Back Squat (10-8-6-4-2)

10-8-6-4-2 Reps
Ascending percentages with each:

On the 0:00... 10 Reps @ 60% of estimated 1RM
On the 3:00.... 8 Reps @ 67%
On the 6:00... 6 Reps @ 75%
On the 9:00... 4 Reps @ 82%
On the 12:00... 2 Reps @ 87%

 

Roadies (Time)

2 Rounds:
50 Wallballs (20/14) *Females 9' Target
50/35 Calorie Row
30 Alternating DB Power Snatches (50/35)
15 Chest to Bar Pullups

Rx+ 70 Wall Balls, 15 Bar Muscle Ups

2 Round chipper with larger set counts on each movement.
The Open thus far has had short sets, and high round counts. A fitting test to come can be repetition management, with higher counts.
This workout forces us to think more on our breakup strategy.

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