Tuesday, February 25

February 27, 2020

 

 

"Grunt Work" Week #4
-------------------
Opening with a repeat effort on our Strict HSPU's from last week. Aim is to beat last weeks score. Intervals to follow, in two styles: first being a gymnastic buy-in that leads to a building power snatch, and the second is purely about conditioning with the bike.

1. Mobility and Activation (~10:00)
2. HSPU (~15:00)
3. "Black Rose" (~30:00)
Extra
4. Bike Conditioning (~15:00)

ACTIVATION
2 Sets For Quality:
12 PVC Pass Throughs
9 Calorie Bike
6 Walkouts
3 Strict Pull-ups

 

Handstand Push-ups (On the 1:30 x 5 Sets)

1 set of Handstand Pushups

Rx+ Strict
• This Handstand Push-up piece is a repeat from last week, Rx+ Score can be entered in Strict HSPU spot below
• The goal of today is to best lest week's effort
• As a reminder, let's pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
• For Example: It might be you goal to hold 5 sets of 9 across the board
• The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
• Rounds begin every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00)
• You can expect to have about a minute of rest between each set of strict handstand push-ups
• Choose a variation that allows you to complete at least 5 reps per set

 

Black Rose (Weight)

On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

• In the interval conditioning piece, a new rounds starts every 4 minutes
• You'll complete the 3 listed movements and rest whatever time remains in the 4-minute window
• Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00
• We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest
• There is no time component to today's workout, as your score is the heaviest set of 5 power snatches
• However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

DOUBLE UNDERS
• Choose a double under number or variation that you can complete in 1 set each round

BAR MUSCLE-UPS
• Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round

POWER SNATCHES
• You'll build in weight each round on the power snatches
• Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
• These reps do not need to be completed touch and go
• Record all 5 weights used, with the final score being the heaviest weight lifted "

 

**EXTRA**

 

Strict HSPU (1 Set every 1:30 x 5 Sets )

Metcon (AMRAP - Rounds)

Bike Conditioning

 3 Sets:
4 Minutes On
1 Minute Off

• Pushing for consistent calorie outputs across the 3 sets
• Move at a moderately hard pace that you see yourself being able to hold for each 4-minute effort
• Your score is the lowest calorie number over the 3 sets
• It is your choice on what type of bike or machine to use for this piece

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

February 27, 2020

February 27, 2020

February 27, 2020

February 27, 2020

February 27, 2020

February 24, 2020

February 24, 2020

February 21, 2020

February 20, 2020