#WorkoutoftheWeek 7.29.2019 - ATS 2.1 - Day Three
“No matter how many goals you have achieved, you must set your sights on a higher one.”
Welcome back to another #WorkoutoftheWeek blog, where our team is often detailing a workout we recently tackled, or one submitted from our community of athletes & adventurers. I’ve got another good one from my ‘Awakening’ Training Series by, Marcus Filly, so let’s get down with it, eh?
But first, a little bit from the ATS programming:
Want to know exactly what to do to feel strong, whole, and connected to your body? Awaken Training Series is twelve weeks of done-for-you progressions using Functional Bodybuilding techniques. Classic strength and endurance training plus accessory work will challenge you without breaking down your body (or your spirit). Learn new movements for yourself and your clients that promote awareness, safety, and respect for your individual path.
Want to know more about it? Visit Revival Strength here
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WOD Credit: Revival Strength ATS 2.1 - Day 3
For Time @ 75%
10-9-8-7-6-5-4-3-2-1 of:
Dual Kettlebell Deadlift (70/53 lbs.)
Barbell Z-Press (75/55 lbs.)
REST AS NEEDED
For Time @ 75%
18-15-12-9-6-3 of:
Russian KBS (70/53 lbs.)
Ring Push Up
My little pain cave corner of the box
Recap: Ahh, I knew this back-to-back little workout at 75% would be a killer and I decided to tackle this as part of my ATS 2.1 programming from Marcus Filly on my lunch break. After a series of muscle cleans, snatch pulls and Romanian Deadlifts, I was ready to hit this workout and knew it would be deceptively hard.
The first workout was humbling to say the least with the dual KB deadlifts and then the Barbell Z-press, which is a tough movement at 75 lbs.
All in all, one of my favorite things about this programming, in particular, is the focus on quality movements over time. The goal is not to burn out everyday, but increase strength over the 12-week program. After getting through the Z-presses (round of 7’s) the workout went pretty smoothly.
It was the second workout that really smoked me, since my triceps were gone from the Z-presses. Ring push ups are no joke, but I managed to go unbroken on all my sets, again keeping things at a brisk 75% of my regular pace.
Strategy: Not quite sure there was a formal strategy here for any one of these two workouts, other than keeping the focus on quality reps and perhaps going unbroken. Again, I think that is what I like most about the ATS programming - keeping an eye on quality movement, building strength and never burning yourself out.
Perhaps that should be the goal here, too.
Scaling: For scaling options for this workout you may use a lighter kettlebell (53 or 35’s) but plan to keep the reps the same. Utilize the Barbell Z-Press, and if needed, use a PVC pipe instead or just the barbell weight. Goal should be to move well. For the ring push ups, you may elevate the straps to a higher height, but keep the reps the same for both of the workouts themselves.
Outcome: This workout will torch your upper body, shoulders and lats in the best way possible. If you’re looking for a good swole session, check this one out. Goal should be to move well, feel strong, and not burn yourself out to the point of exhaustion. An especially good workout for an, ‘Active Recovery’ day and again, I highly recommend doing the ATS programming if you’re looking to fall in love with fitness all over again.
Big shoutout to Marcus Filly (@marcusfilly) & Revival Strength
Read the paragraph down below and click on the image to learn more about ATS.
more #WorkoutoftheWeek posts
We’ve got an awesome partner workout from CrossFit Vienna for ya! Get ready to SWEAT!