Today we start the week with a long hero style chipper! You have to push the mile if you want to have time to finish the DB rounds of work to follow, and yes the goal is to NOT GET TIME CAPPED. Scaling for the proper loading of the DB or KB weight will mean that you could do 1 full round of work unbroken if you were asked by coach when fresh. If that is a long shot then you should really consider scaling to lighter DB’s or KB’s than the prescribed weight in order to stay moving steadily through the workout.
400m Run
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25ft. High knees
25ft. Butt kickers
50ft. Lateral shuffle
50ft. Walking quad stretch (pull heel toward butt each step)
50 ft. Walking straight leg high kick
1×10 each leg lateral leg swing (use wall or rig for balance)
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3 Deadlift
3 Hang clean
3 Shoulder to overhead
3 sets building to workout weight
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Run 100m x 2 at just slightly faster than mile pace for workout
RXconditioning
1 mile run
10 rounds
12 deadlift
9 hang clean
6 shoulder to overhead
For time
50/35lb. DB each hand or KB’s
24:00 cap
Intermediate
1 mile run
10 rounds
12 deadlift
9 hang clean
6 shoulder to overhead
For time
35/20 DB each hand or KB’s
Baseline
.5 mile run
10 rounds
6 deadlift
4 hang clean
3 shoulder to overhead
For time
15/10. DB each hand or KB’s
3×12 Lateral bridge raise each side
*Use DB’s for extra loading.
