6.10.2021
Warm-up
[3-20:00]
2 Rounds
1:00 Cardio Choice
5 Inchworm Push-Ups
20 Alt V-Ups (10/side)
5 Box Jump all the way overs
5 High Box Jumps ( or steps up)
+
Directly into:
2-3 Rounds of:
3 High Hang Muscle Clean + 3 Strict Press
3 Hang Power Clean + 3 Push Press
3 Low Hang Power Clean + 3 Push Jerk
3 Front Squats + 3 Split Jerk
*add weight on each set
Weightlifting
[20-35:00]
Power Clean + Push Jerk (3.1 x 10 sets; Every 90sec)
** build to a heavy set for the day in 15:00
** this complex is meant to be 3 TnG Power Cleans + 1 Push Jerk for each set
Hang Power Clean + Push Press (3.1 x 10 sets; every 90s)
Build only if form feels perfect
Metcon
[37-55:00]
Don't Speak (Time)
For Time:
100 Double Unders
25 Power Cleans 135/95#
50 Box Jump Overs 24/20''
25 Deadlifts 225/155#
OPEN(RX+):
For Time:
150 Double Unders
25 Power Cleans 185/125#
50 Box Jump Overs 24/20''
25 Deadlifts 275/185#
NOTES:
• CC: Grind
• GOAL time range 11-15:00 w/ FIRM time cap at 17:00
• We are going a little heavier on the barbell today for this chipper. Choose a weight that is still something you can complete smooth/quick singles on the power cleans and sets of 5 with good positions on the Deadlifts. Think just on the heavier side of moderate today for both.
Don't Speak (BUILD) (Time)
For Time:
200 Single Unders
25 Hang Power Cleans 95/65#
50 Box Step Overs 24/20''
25 Deadlifts 135/95#
Really focus on clean movement on the barbell today, lets look for small sets on the HPCs so they can stay fast/snappy and remain mechanically sound
On Deadlifts, look for sets of 5-7 reps and again, keep form as priority to close out this chipper today.
Cool Down/Stretch
[55-60:00]
Seated Forward Fold x 60s
Supine Lower Back Rotation x 60s/side
Big Turn Back Stretch x 60s/side
Accessory Work
Metcon (Weight)
3 Rounds For Quality
10 Barbell Hip Thrust off Bench
10/10 SL Medball Hamstring Curls
1:00 Sorenson Hold
Conditioning EXTRA
Metcon (3 Rounds for reps)
Tempo Run
10:00 @ easy Pace
+
3 Sets of
5:00 @ 5k Race Pace effort
3:00 Easy Recovery Jog between efforts
+
10:00 @ easy Pace
