Super hero week! No way better than to start off with Captain America!!
“Captain America”
For time:
15-12-9-6-3
Deficit plate push up (45/25)
Front squat (heavy)
Assault bike calories
STIMULUS
Duration: Short (5-10 minutes)
Volume: Moderate (135 reps)
Load: Heavy
White Board Chat:
This is a short pushing sprint today. The deficit push ups should be something that we can finish in under 1 minute for the set of 15 on. We should have the capacity to perform 15 perfect push ups off our toes if we are going for this today. Our front squat weight should be something heavy relative to our ability, but we will need to be able to power clean or squat clean it from the ground with sound mechanics. It should be something that we can perform at least 10 reps unbroken on. If we have to break once or twice each round today, that is fine! For those working out without a bar, use the heaviest dumbbells/kettlebells you can find. If those are still light, relative to our ability, perform a 3 second pause in the bottom on each rep. Our assault bike calories should be able to be performed in under 1 minute for the set of 15 and continue to go down from there. If we don’t have a bike, perform a 100m sprint after every set or row the same calories if you have a rowing machine. Take it into the week strong!!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
For time:
15-12-9-6-3
Deficit book push up (find some thick books the same width)
Squat jumps
100 meter Sprint after each set
VOLUME
12-9-6-3-3 or 6-6-3-3-3 for push ups: choose a more challenging option today even if it means one at a time!
12-9-6-3-3 on the assault bike if 15 calories will take us over 1 minute
MOVEMENTS
- Deficit plate push up
- If we are working on our capacity to perform push ups off our toes, disregard the deficit today, and choose the most challenging option that allows us to perform the range of motion even if it means performing one at a time
- Choose from: no deficit/wide-stance push ups/kipping push ups/push ups off our knees/push ups off an elevated platform
- If we have an injury or limitation that prevents us from performing push ups with one of our arms, perform either a dumbbell bench press or floor press with the good arm
- Front squat
- Modify the weight to allow us to first power clean/squat clean the weight, but also perform at least 10 unbroken
- If we have an injury or limitation that prevents us from using one of our arms, perform single arm dumbbell or kettlebell front squats
- If we have an injury or limitation that prevents us from squatting, perform good mornings
- Assault bike calories
- If biking the written calories will take us over the time described in the brief, cut down the volume
- If we do not have a bike, but have a rowing machine or ski erg, perform the written calories on those
- If we don’t have any equipment, run 100 meters after each set