Friday, February 14

February 20, 2020

"Grunt Work" Week 2
---------------------------------
Beginning our Front Squat progression here. Following, a repeat workout from July of last year - "Complex Fran". Body Armor and Skills to finish.

1. Mobility and Activation (~10:00)
2. Front Squat (~15:00)
3. "Complex Fran" (~15:00)
Extra
4. Body Armor (~15:00)
5. Recovery/Handstand Walk (~20:00)

General Warmup
2 Minute Bike
1 Minute Wall Squats
2 Minute Bike
1 Minute Air Squats

Single Dumbbell Warmup
Performed with Single Light Dumbbell
1 Set:
100 Foot Overhead Carry (50' Each Arm)
20 Second Row Static Hold (20 Each Arm)
10 Waiter Squats (10 Each Side)

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

 

Front Squat (On the 1:30 x 7 Sets:)

Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

7 total sets of Front Squats today, as we alternate between different percentages and rep schemes
The percentages remain at 75% for each set of 3
The percentages will climb by 3% on the sets of 1 (80-86%)
We'll finish out the session with a 12-rep drop set at 60%
Sets begin every 90 seconds, with percentages based on your 1RM Front Squat
Over the coming weeks, we'll gradually increase these percentages

 

"Complex Fran" (Time)

For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)

Rx+ 135/95

Resembling the benchmark workout "Fran", we have a heavier barbell paired with a gymnastic complex each round today
The gymnastic complex progresses from bar muscle-up, to chest to bar pull-up, to pull-ups
The complex does not need to be completed unbroken, but break-up strategy will be important here
To complete the complex with the written reps, we recommend having 12+ bar muscle-ups, 21+ chest to bar pull-ups, and 27+ pull-ups unbroken when fresh
Choose a heavier load for the barbell, but one you could still cycle for 20+ reps unbroken when fresh
We expect this workout to take between 5-12 minutes to complete

SUBS
Gymnastics
Reduce Reps of Each Movement
If You Don’t Have Bar Muscle-ups: 21-15-9 of Chest to Bar Pull-ups
If You Don’t Have Bar Muscle-ups or Chest to Bar Pull-ups: 21-15-9 of Pull-ups

 

**EXTRA**

 

Metcon (AMRAP - Rounds)

3 Sets of 7:
Tempo Seated Good Mornings -   https://youtu.be/tMDe-l9p9WM

3 Sets of 15:
Glute Bridges

Working the muscles of the posterior chain in today's Body Armor piece
Complete all 3 sets of Good Mornings before moving to the Glute Bridges
Tempo Seated Good Mornings:
Tempo: 3 seconds down, 1 second up
Build in weight or stay the same across the 3 sets
Glute Bridges:
Squeeze for 2-3 seconds at the top of each rep
Slowly lower back down to starting position

Metcon (Distance)

15 Minute Recovery Bike

On the 3-6-9-12:
1 Minute of Handstand Walk Practice

Alternating between an easy pace on the bike and 1 minute of handstand walk practice
We'll start this 15 minute piece on the bike and move to the handstand walk practice every 3 minutes
We'll get off the bike for practice at the 3-6-9-12
No matter where you are in your handstand walk journey, this is an opportunity to kick up and spend some time on your hands
*Record Longest Handstand Walk in Feet. Gym Mats are 6ft x 4 ft

 

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