Saturday, January 4

January 2, 2020

No barbell in sight today.

A running clock workout, and a total of three parts. Opening two consist of Gymnastic Conditioning, leading into "Quarter Pounder".

ACTIVATION
30-20-10
Single Unders
Push-up Plank Hold Seconds (On Hands)

1 Set
200 Meter Run
20 Alternating Bodyweight Box Step-ups (10 Each Leg)
20 Single Dumbbell Strict Press (10 Each Arm)

*Performed with Low Box & Light Dumbbell

 

Quarter Pounder (Time)

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-ups
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35
Box: 24/20

Running is paired with 3 dumbbell movements in this longer Saturday workout
We expect this 2 round workout to take somewhere in the 20-30 minute range to complete
We'll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh
Box Step-ups: Alternate Legs Every Rep
**Hang Clean and Jerks: **Alternate Arms Every 5 Reps
Power Snatches: Alternate Arms Every Rep

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

5 Rounds:
20 GHD Sit-ups
35 Double Unders
50' Handstand Walk

Working through 5 rounds of this higher skilled triplet workout
Choose reps schemes or variations that allow you to complete each movement in just around 1 minute
We'll cap this piece at 20 minutes

SUBSTITUTIONS
GHD Sit-ups
Reduce Reps
Weighted AbMat Sit-ups -
 https://youtu.be/dqbCN9q1OwcToes to Bar

Double Unders
Reduce Reps
45 Seconds of Practice
70 Single Unders

Handstand Walk
Reduce Distance
1 Minute of Practice
Accumulate 30 Seconds of Handstand Weight Shifting -  http://youtu.be/OAfvOJUovdg
Accumulate 30 Seconds of Box Shoulder Taps - http://youtu.be/F2IH6omfYec

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