Tuesday, October 7, 2014
Monday, October 6, 2014
Friday, October 3, 2014
10.2.14 - KB & Sprints
Strength/Skill:
-Max Time False Grip Hold up to 45 seconds
-5 Bar Taps (Kip Swings, learn to stabilize and drive movement from the arms)
-5 Strict Knees to Elbow or Toes to bar with slow eccentric
-5-10 Pullups Strict, Kipping, or Butterfly (Ladies, if you can’t do 1 strict, then don’t kip. Use a thick band and get 5 strict pullups in per round. Guys, if you can’t do 3 strict, then use a band to get 5 strict)
Metcon Prep:
Learn to use the posterior chain during the kb swing by throwing it further through the legs rather than down.
Learn KB Clean from Ground
Metcon:
Entire workout done outside
5x: 3 KB Cleans from the ground on each arm + 100m Sprint. Slow walk back.
5x: 6 Super Heavy KB Swings (Still must use perfect technique. Some may have to use two KBs) + 100 meter sprint. Slow walk back.
Post Work:
Lat stretch, glute stretch, hip flexors
-Max Time False Grip Hold up to 45 seconds
-5 Bar Taps (Kip Swings, learn to stabilize and drive movement from the arms)
-5 Strict Knees to Elbow or Toes to bar with slow eccentric
-5-10 Pullups Strict, Kipping, or Butterfly (Ladies, if you can’t do 1 strict, then don’t kip. Use a thick band and get 5 strict pullups in per round. Guys, if you can’t do 3 strict, then use a band to get 5 strict)
Metcon Prep:
Learn to use the posterior chain during the kb swing by throwing it further through the legs rather than down.
Learn KB Clean from Ground
Metcon:
Entire workout done outside
5x: 3 KB Cleans from the ground on each arm + 100m Sprint. Slow walk back.
5x: 6 Super Heavy KB Swings (Still must use perfect technique. Some may have to use two KBs) + 100 meter sprint. Slow walk back.
Post Work:
Lat stretch, glute stretch, hip flexors
Wednesday, October 1, 2014
10.1.14 - Push Press, Squats
Strength/Skill: Day 3
a. 4×6 1 ¼ Bulgarian Split Squat w/ 4 sec count down (4 Count down below parallel, quarter back up, back down below parallel, explode out of the bottom)
b. 4×6 Push Press w/ 4 sec count down. (Goes as heavy as you can with a proper push press every rep)
Rest 90-120 sec between sets
Metcon:
7 min AMRAP:
10 Walking Lunges each leg
10 Box Jumps Overs @ 24/20”
30m Bear Crawl (15 and back)
Post Work: Yoga Stretches
10x Cat/Cow
1 min Downward Dog
1 min Childs Pose
a. 4×6 1 ¼ Bulgarian Split Squat w/ 4 sec count down (4 Count down below parallel, quarter back up, back down below parallel, explode out of the bottom)
b. 4×6 Push Press w/ 4 sec count down. (Goes as heavy as you can with a proper push press every rep)
Rest 90-120 sec between sets
Metcon:
7 min AMRAP:
10 Walking Lunges each leg
10 Box Jumps Overs @ 24/20”
30m Bear Crawl (15 and back)
Post Work: Yoga Stretches
10x Cat/Cow
1 min Downward Dog
1 min Childs Pose
Results: 4 + 37
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