April 5, 2018

From Comptrain Masters this morning

3 “Giant Sets”:

16 Front Rack Reverse Lunges @ 35% of 1RM FS

 <https://www.youtube.com/watch?v=mZgPVWVnLY4>18 Kettlebell Swings

20 Weighted AbMat Sit-Ups

Rest 2:00 between sets.

In a “giant set”, we are looking to complete the entire set in a continuous flow, with as little rest between as possible. This is not “for time”, nor an intensity where we loose the integrity to our technique, but we are moving with a purpose. Considering all three movements as, “one giant set”. Rest 2:00 between rounds.

On the front rack reverse lunges, we are stepping back into the lunge, and then standing by coming forward. This is more forgiving on the patellar tendon (versus a step-forward to start lunge), and recruits more of the posterior chain.. what we want in this movement.

On the kettlebell swings, choose as heavy of a load as possible without losing integrity of technique, or needing to break the 18 reps. We can build over the course of the three sets.

On the weighted abmat sit-ups, same theme as the swings. Heavy as possible, but without having to break up the 20 repetitions.


Part B

3 “Giant Sets”:

Max Effort L-Sit on Parallettes (or on dumbbells)

20 Hip Extensions
Rest 2:00 between sets.

If we do not have access to a GHD for hip extensions, complete 20 banded good mornings. On the L-Sit, we are looking for max time held in the position. Modify by bending the knees more to find a difficulty where we can hold the position for at least 10 seconds.

Not for score, but for quality.