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Categorized as: Workout

9/21

Valitus Strength and Fitness – Breathing Fire

Metcon (3 Rounds for time)

Row “”Anaerobic”” Workouts

3 Sets

1000m at easy/mod pace

-2min rest-

500m at moderate pace

*4min rest between sets

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09.21

Valitus Strength and Fitness – Valitus Strength

Strict Pull Ups (5 set: 10 reps)

Add weight or decrease the amount of band assistance used from last week.

Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets.

Lat Pulldowns- Neutral Close Grip (4 sets: 12 reps)

Build to a moderate weight, stay the same or build across set.

On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. Using a close neutral grip (palms facing each other), focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown machine, attach two bands to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Straight Arm Lat Pull Down (4 sets: 12 reps)

Build to a moderate weight, stay the same or build across sets.

With a lat pulldown machine, assume a standing position and lean forward slightly. Grasp the bar at shoulder width apart and press the bar down towards the hips with straight arms. Activation should be felt in the lats. If you do not have access to a lat pulldown, perform this movement by attaching two bands to a pull-up bar and place a pvc pipe through them.

Supported Single Arm DB Row (4 sets: 12 reps)

Build to a moderate weight, stay the same or build across sets.

Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen.

Standing Barbell Curl (4 sets: 10-15 reps)

Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

Incline DB Curls (4 sets: 10 (each side))

Light to moderate weight.

Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.

09/21/2021

Valitus Strength and Fitness – ValitusFit

Push Jerk (8×2)

EMOM 8min:

at 60-70% of 1rm from previous week

perform 2 reps with 2sec pause in first Dip, and 3sec pause in receiving bar in second Dip.

Emphasis is speed under the bar and vertical bar path.

4-5 RIR

Metcon (Time)

“Born to Hand Jive”

4 Rounds For Time

16- Handstand Push-ups (Hand Release Push-ups)

16- American KBS (53/35)(35/26)

16- Weighted Sit-up (25/15)(15/10)
HSPU can be scaled to Half Kneeling KB Press with heavy DB’s that allow you to do at most 10 reps. Focus on building Strength with your Vertical Pressing.

American KBS (Swing Overhead)

Weighted Sit-ups, use a PLATE

6-7 RPE

9/20

Valitus Strength and Fitness – ValitusCardio

Metcon (2 Rounds for time)

Warm Up

3 Sets

3x30m

Start in crouching position

Full recovery (2-3min)

Main Workout:

2 Sets

300m Controlled Sprint (or 800m Goal Pace),

No rest

100m Sprint (or 400m Pace)

-Rest 5 Min between sets-
between reps & sets

Start set 1 from standing position, set 2 from the crouch position, and set 3 from 3-point stance. Focus on acceleration 95% on rep 1, 98% on rep 2, 100% on rep 3. Repeat for each set.

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9.20

Valitus Strength and Fitness – Valitus Strength

Bench Press (5 sets: 10 reps )

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Incline Bench Press (4 sets: 10 reps)

Bench set on three 45# or five 25# plates.
Build to a moderate weight and stay the same across all sets.

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

DB BP (3 sets: 10 reps)

Dumbbell Bench Press
Build to a moderate weight and stay the same or increase across sets.

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

DB IBP (3 sets: 10 reps)

Dumbbell Inclined Bench Press
Build to a moderate weight and stay the same or increase across sets.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

DB Chest Fly (4 sets: 12-15 reps)

Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Light to moderate weight/show strict control throughout.

Tricep Dips (4 sets: 10-15 reps)

Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

DB Skull Crushers (4 sets: 10-15 reps)

Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

09/20/2021

Valitus Strength and Fitness – ValitusFit

Back Squat (6,6,4,2)

Set 1: 73% 6 reps

Set 2: 83% 6 reps

Set 3: 88% 4 reps

Set 4: 93% for 2 reps

Set 4: 1-2 Reps in Reserve (RIR) if that means slightly lower % than do so.

Metcon (AMRAP – Rounds and Reps)

“Bloody Monday”

12min AMRAP:

20- Wallballs (20/14)

10- Burpee Over Wallballs

12- Reverse Lunges (70/50)(50/35)

200m Run
RPE- 7 maintain a continuous pace throughout, don’t break up Wallballs more than twice.

Burpees can be Lateral over Wallball

Lunges are with DB in Goblet carry*

Mobility

Mobility

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

09/18/2021

Valitus Strength and Fitness – ValitusFit

Metcon (Time)

“Dynamite”

For Time (with a Partner)

7 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105)(135/95)

6 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105)(135/95)

5 rounds of ‘Cindy’

2 rounds of ‘DT'(155/105/135/95)

4 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105/135/95)

3 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105/135/95)

2 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105/135/95)

1 round of ‘Cindy’

2 rounds of ‘DT’ (155/105/135/95)

Time Cap: 40 minutes
1 Round of ‘Cindy’ consists of:

5 Pull-Ups,

10 Push-Ups,

15 Air Squats

1 Round of ‘DT’ consists of:

12 Deadlifts,

9 Hang Power Cleans, and

6 Push Jerks

09/17/2021

Valitus Strength and Fitness – ValitusFit

High-Hang Snatch (1×3)

E2MOM for 8min

Build to a heavy 3 for the High Hang Snatch

stay within the pocket of the hip, do not travel more than half way down the thigh. Emphasis on SPEED under the barbell.

Full Squat Snatch

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
Scale weight (95/65)(75/55)

RPE 6/7

31min Time Cap

09/16/2021

Valitus Strength and Fitness – ValitusFit

Gymnastics

9min EMOM:

1min: 30sec Straight Arm Hangs

2min: 10- Toes-to-Bar/Knees-to-Chest

3min: 3- Wall Walks

8min EMOM:

1min: 5 Strict Pull-ups (Strict Pull-up variation)

2min: 10-15 Hand Release Push-ups

Metcon (AMRAP – Rounds and Reps)

“Great Divide”

15min AMRAP:

8- Pull-ups/ Jumping Pull-ups

14 Weighted Reverse Lunges (70/50)(50/35)

100- Double Unders (120sec of attempts)
Choose a Pull-up variation that can improve your skill or improvement on strength

14 total lunges

09/15/2021

Valitus Strength and Fitness – ValitusFit

Push Jerk (1×1)

Build to a 1rm within 15-20min

Metcon (Time)

“Karate Kid”

4 RFT

200m Run

10- Push Jerks (155/105)(135/95)

10- Front Squats (same weight)
17min Time Cap

*Bar starts from Floor*