Wednesday, October 23

October 23, 2019

 

"Katana" Week 6:
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A "no-barbell" day.

One part to our training day, in the form of a longer chipper. With higher skill gymnastics in the center.

ACTIVATION
EMOM 9:
Minute 1: 1 Minute Easy Machine
Minute 2: 1 Minute Inchworms
Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

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

Jack in the Box (Time)

For Time:
1000 Meter Row
75/50 Calorie Bike
20 Chest to Bar Pullups
40 Single DB Box Step-Ups (50/35# to 24"/20")
20 Chest to Bar Pullups
75/50 Calorie Bike
1000 Meter Row

Rx+ 10 Bar Muscle Ups

A "down and back chipper", involving moderate sized distances on the rower and bike.
A gymnastic/weight combination in the center (Pullup/Bar MU + DB Box Step-Up) where individual pacing will be important.
This is a chance for us to keep the Pullup/Bar MU fresh in our repertoire.

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