Saturday, October 19

October 23, 2019

 

"Katana" Week 5:
- - - - - - - - - - - - - - - -
Recovery based day after our first crack at Open 20.2.
We'll be compiling lessons learned throughout the weekend for a full write-up to be posted on Monday.

Today, we have two parts:
- Strength Conditioning
- Recovery + Skills

ACTIVATION
2 Rounds:
1 Minute Row
1 Minute Active Spidermans
1 Minute Alternating Box Step-ups
1 Minute Inchworms

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

 

Relentless (5 Rounds for weight)

On the 4:00 x 5 Rounds:
500/400m Row
50% of Max Strict HSPU
5 Power Cleans

Building across the five rounds on the power clean to a 5-rep heavy. Reps do not need to be "touch and go". Record all five sets.
Starting light (~65-70% of estimated 1RM Power Clean), we'll build over five intervals to a heavy set.
Each interval starts with a row, moves into a individual-specific amount of strict HSPU, and then power cleans.
Time after completion is rest, until the next interval starts.
Start times are on the 0:00, 4:00, 8:00, 12:00, and 16:00.

SUBSTITUTIONS
Strict HSPU
Pike Pushups (off box)
Dumbbell Strict Presses
Choice of Handstand drill.. given how today is a technique based effort, a lower-intensity drill that relates to our own ability fits very well here.
Row
400m Run
25/18 Calorie Assault Bike

 

Metcon (AMRAP - Rounds)

Not for Score:
Recovery 12:00 Bike/Row
4 rounds
* Minutes 1+2 - Recovery Paced Bike/Row
* Minute 3 - Handstand Walk Practice

Athlete's choice on equipment. Aim here is to keep our heart rate slightly elevated, resulting in realistic and transferrable handstand walk conditioning. let's choose a distance, a challenge, or a drill, that is specific to our own handstand walking ability level.

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