Tuesday, October 22

October 23, 2019

 

"Katana" Week 6:
- - - - - - - - - - - - - - - -
Two parts today, touching up on two movements specifically:
- Hang Power Clean
- Handstand Work (Walking and HSPU)

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

 

Metcon (Weight)

On the 2:00 x 5 Sets:
50' Handstand Walk Practice
3 Hang Power Cleans

Set #1 - 65% of estimated 1RM Power Clean
Set #2 - 70%
Sets #3+4+5 - Build to a moderately heavy set of 3 for the day.

Practice is the focus here.
The 50' HS Walk distance can be controlled by time, using the first minute of each 2:00 window as time to practice.
Aim is to build to a moderately heavy, well executed triple on the hang power clean. Technique is the focus here over loading.

 

BlooDThirsty (AMRAP - Rounds and Reps)

AMRAP 12:
12/9 Calorie Bike / 15/12 Calorie Row
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Working in a moderately heavy barbell for reps today, coupled with biking and strict HSPU.
Let's choose a barbell weight we feel we could cycle for 15+ reps unbroken on the hang power clean.
Use the same weight for the deadlift as well, even if we modify our hang power clean load.
Looking for a set count on the HSPU's we can clear in less than a minute each round… start to finish. If we feel it's going to take us longer, let's bring the reps down a bit.

SUBSTITUTIONS
Assault Bike
15/12 Calorie Row per round

Strict HSPU
Reduce reps
Dumbbell strict presses

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