Long chipper alert! Today we swing the opposite way as far as stimulus goes. Just a different flavor of fitness. Yesterday you went “full send” for a short period of time, but how well can you pace a long grinder? It is very important to meet yourself where you really are here. Scale the load back to the suggested notes below and be sure to be mindful on the exchange of abmat sit ups for GHD Sit ups, you’ll still get an AMAZING workout.
Due to rope climbs being used and potentially being a big log jam for classes, note the options for strict pull ups or ring rows.
30:00 Time cap today!
100m Row
100m Run
3 rounds
________
5 Cat Cow (kneeling)
5 Fire hydrants each side
10 Spiderman stretch
2 rounds
________
5 Empty barbell Deadlift
7 Sit up (strict)
3 rounds (can increase load on barbell to be set for coach lead reps)
Rope climbing skills!
For 10:00 play with ways to pinch the rope, clasp the rope or wrap the rope, whichever technique you decide you like most. There is even tremendous value in using different styles and learning all the techniques due to limitations changing in real time of a workout or life circumstance. What if a rope is wet? What if the rope doesn’t go all the way to the floor? What if you have to jump to grab it? Does this dictate how you use your legs? Train for the untrainable circumstances.
RXConditioning:
50 DEADLIFTS
5 ROPE CLIMBS TO 15′
50/30 CAL SKI or ROW
5 ROPE CLIMBS
50 GHD SIT UPS (100 abmat sit ups)
5 ROPE CLIMBS
50 GHD SIT UPS (100 abmat sit ups)
5 ROPE CLIMBS
50/30 SKI CALS or ROW
5 ROPE CLIMBS
50 DEADLIFTS
Deadlifts – 225/155lb.
Scale the weight today with the understanding you hope to accumulate 100 deadlifts. This weight should be something you know for a fact you can do 25 unbroken reps with when you are fresh.
Rope climb subs:
15 Strict pull ups (75 total) Can be banded as a scale, no jumping
25 Ring Row (125 total)
Intermediate:
Deadlifts – 165/115lb.
Rope climb subs:
15 Strict pull ups (75 total) Can be banded as a scale, no jumping
25 Ring Row (125 total)
Baseline:
Deadlifts – 95/65lb.
*Scale rope climbs to lying to standing climbs on rope or scale height if needed due to skill limitation.
Rope climb subs:
15 Strict pull ups (75 total) Can be banded as a scale, no jumping
25 Ring Row (125 total)
1:00 pigeon each leg
1:00 couch stretch each leg
