Power

Power #136

Thời lượng: 48 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Row Erg
Sandbag

Khởi động
AMRAP · 3 phút · Tập 3 phút / Nghỉ 0s
Complete as many times through as you can in 3.5 minutes
- Cat-Cow4 reps
- Wide to Narrow Pushups8 reps
- Extreme Climber Stretch8 reps
- Lunge and Twist12 reps
Progressive Strength to AMRAP
AMRAP · 11:30 · Tập 11:30 / Nghỉ 0s
Ghi chú của coach
Set clock for 11.5 minutes. This is week four of the progressive strength workout. Athletes will complete the AMRAP afterwards. Use heavier weights for the 1 Arm row compared to Arnold Presses. DBs should match previous week's weight for progressive lifts. Athletes should use heavier DB for Goblet Squats
- 5 sets of20s
  - DB Arnold Press7 reps
  - Nghỉ 20s
- 5 sets ofDB 1 Arm Row7 repsRest is when arms switchThay bằng: Kettlebell 1 Arm Row
- AMRAP for Remaining Time
  - DB Goblet Squats15 reps
    Thay bằng: KB Goblet Squats
  - Frogger Pushup10 reps
  - Jackknife Situps10 reps
Interval theo vùng
Intervals · 28 phút · Tập 6 phút / Nghỉ 1 phút · 4 vòng
Ghi chú của coach
Divide class into four zones with 6 minutes work, 60 seconds rest, for 4 rounds. Zone 1: Row Erg Couplet; athletes row 200m at RPE 9, followed by 6 heavy DB squat cleans. Zone 2: Lunge couplet; aim for maximum distance in one lane out and back. Zone 3: Accessory strength couplet; athletes perform 6 woodchops per side and flys for posterior strength. Zone 4: Grip and explosive power couplet; heavy weights required, lighter high pulls permitted
- Zone 1
  - RowErg200 m · RPE 9
    Thay bằng: SkiErg
  - DB Squat Cleans6 reps
- Zone 2
  - Sandbag Walking Lunges20 m
    Thay bằng: KB Walking Lunge / DB Walking Lunges / DB Reverse Lunges
  - Sandbag Jump Squat6 reps
- Zone 3
  - DB Woodchop12 reps
    6x per side
  - DB Reverse Fly6 reps
- Zone 4
  - KB Reset Swings6 reps
  - KB High Pull6 reps
Thả lỏng
Thả lỏng · 5 phút
Coach's preference