We kick this week off with a big ol’ chipper! Just you, a light barbell and 400 reps. Don’t allow the daunting rep scheme get the best of you, or do–either way the challenge of the appearance is the exact reason it is prescribed this way. Break the barbell early and often on each movement in order to keep rest intervals short and heart rate high. The load you select today should look light for each movement prescribed, if it is even a consideration for being a moderate load at all, it is too heavy today!
1:00 shuttle run
1:00 Bike
1:00 Row or ski
3 rounds
________
5 Deadlift
5 Strict press
5 Sumo Deadlift high pull
5 Hang Clean
3 rounds with empty barbell
RXConditioning:
100 Hang Clean
100 Push Press
100 Sumo Deadlift High Pull
100 Front Squat
For time.
75/55lb.
Intermediate:
100 Hang Clean
100 Push Press
100 Sumo Deadlift High Pull
100 Front Squat
For time.
65/45lb.
Baseline:
50 Hang Clean
50 Push Press
50 Sumo Deadlift High Pull
50 Front Squat
For time.
35/15lb.
Banded shoulder stretch behind back (https://www.youtube.com/shorts/xZQP0IkYmUs)
1:00 each arm
+
1:00 pigeon each leg
+
1:00 seated forward fold
