Monday 08/07/2024
FitneSS
KB Goblet Rear Foot Elevated 1 & 1/4 Split Squat
3 sets of 10 reps per side
Rest 2 minutes between sets
Rest 30 seconds between sides
10 reps per side per set
Increase load each set based on feel
Maintain similar load across sets, complete each set unbroken without pausing for load adjustment
False Grip Chest-To-Rings Hold
Hold for maximum duration
Ring Support Hold
Hold for maximum duration
Squat Endurance Progression
Option 1: Bike-erg
2 sets:
Every 10 minutes for 20 minutes (2 rounds):
BikeErg: 21/16 calories
15 Dual Dumbbell Front Squats
BikeErg: 15/12 calories
12 Dual Dumbbell Front Squats
BikeErg: 9/8 calories
9 Dual Dumbbell Front Squats
Use 10/8 damper for the bike
5-minute cap per round
Rx: 22,5/15kg
Option 2: Assault Bike
2 sets:
Every 10 minutes for 20 minutes (2 rounds):
Assault Bike: 15/12 calories
15 Dual Dumbbell Front Squats
Assault Bike: 12/9 calories
12 Dual Dumbbell Front Squats
Assault Bike: 9/8 calories
9 Dual Dumbbell Front Squats
5-minute cap per round
Rx: 22,5/15kg
Option 3: Row
2 sets:
Every 10 minutes for 20 minutes (2 rounds):
Assault Bike: 18/15 calories
15 Dual Dumbbell Front Squats
Assault Bike: 15/12 calories
12 Dual Dumbbell Front Squats
Assault Bike: 9/8 calories
9 Dual Dumbbell Front Squats
Use 10/8 damper for the Row
5-minute cap per round
Rx: 22,5/15kg
Feel:
Intense workout, primarily limited by leg endurance.
Extra Credit - Option 1: "Got None" - Ring Muscle-Up Skill
Continue RMU progression if started during the foundations cycle.
Skill Breakdown:
Max-effort ring swing + open hip front swing with aggressive pull to shoulders: 6 reps, rest as needed
Spotted RMU practice: 10-15 minutes
Option 2: "Got Some" - Ring Muscle-Up Skill
3-7 unbroken reps of the following complex:
2 arch-to-hollow swings
1 RMU turnover (no dip)
Rest 90-120 seconds between sets
Instructional Videos:
Competition
Banded Front Squat (30X1 Tempo)
5 sets of 5 reps at 40-50%
Rest 2:30 between sets
Focus on a slow, controlled tempo using bands for accommodating resistance
Drive out of the hole as fast as possible
KB Goblet Rear Foot Elevated 1 & 1/4 Split Squat
3 sets of 10 reps per side
Rest 2 minutes between sets
Rest 30 seconds between sides
10 reps per side per set
Increase load each set based on feel
Maintain similar load across sets, complete each set unbroken without pausing for load adjustment
RETEST - False Grip Chest-To-Rings Hold
Hold for maximum duration
Compare results to week 1
RETEST - Ring Support Hold
Hold for maximum duration
Compare results to week 1
Squat Endurance Progression
Every 8 minutes for 24 minutes (3 rounds):
BikeErg: 21/16 calories
15 Dual Dumbbell Front Squats
BikeErg: 15/12 calories
12 Dual Dumbbell Front Squats
BikeErg: 9/8 calories
9 Dual Dumbbell Front Squats
Use 10/8 damper for the bike
5-minute cap per round
Intent:
Complete squat endurance progression with an interval squat test.
Target: Total time to complete all 3 sets, excluding rest.
Push to maintain a fast, consistent output.
If unable to finish within the 5-minute cap, reduce reps to meet the time limit.
Feel:
Intense workout, primarily limited by leg endurance.
3 Alternating Sets
A: Single Arm DB Lateral Lunge with Sliders
7-9 reps per side per set
Keep bodyweight over working leg, slide straight leg out laterally with heel on slider
Use adductors to contract on the way up
Rest 1 minute
B: Seated Banded Tib Raises
Focus on squeeze and pump in shins/ankles
Rest as needed
Extra Credit Core Endurance
For Time: 100 V-Ups
Time Cap: 6 minutes
RETEST from 5/20/24
