General Warm Up (5-12)
2 rounds:
:20 Bar Hang
10-10-10 Banded Complex
:30 Plank (on elbows)
10 Alternating Step Up
Specific Warm Up (12-27)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
DB Snatch:
5 DB Deadlift (each arm)
5 DB Single Arm High Pull (from floor, each arm)
4-6 Alternating DB Snatch
single arm high pull:
*make sure you go from floor each rep
Box Jump/Twists/Carry:
5 Box Jump (low height)
5 Box jump (workout height)
+
6-10 MB Russian twists
+
50′ Single Arm Farmer Carry (each arm)
RXConditioning (30-52)
200m Single arm farmer carry (50/35lb.)
50 Deadlift (225/155lb.)
40 Seated MB russian twist (20/14lb.)
50 Box Jump (24/20′)
40 Seated MB russian Twist
50 Alt. DB Snatch (50/35lb.)
40 Seated MB Russian twist
200m Single arm farmer carry (50/35lb.)
For time.
Goal: Sub 16
Cap: 22:00
Intermediate
200m Single arm farmer carry (35/20lb.)
50 Deadlift (185/125lb.)
30 Seated MB russian twist (20/14lb.)
50 Box Jump (20/14′)
30 Seated MB russian Twist
50 Alt. DB Snatch (35/20lb.)
30 Seated MB Russian twist
200m Single arm farmer carry (35/20lb.)
For time.
Baseline
100m Single arm farmer carry (15/10lb.)
30 Deadlift (45/25lb.)
20 Seated MB russian twist (10/6lb.)
30 Box Jump (Custom low plate height)
20 Seated MB russian Twist
30 Alt. DB Snatch (15/10lb.)
20 Seated MB Russian twist
100m Single arm farmer carry (15/10lb.)
For time.
(55-60)
:30-1:00 Hamstring Stretch against Rig (each side)
:30-1:00 Cobra
:30-1:00 Downward Dog
hamstring stretch:
(0-5)
Today we attack a chipper. That means you start at the top and work through each movement to its complete rep scheme before advancing forward to the next. Grip and hinging is a common theme through today’s workout. Picking up the deadlift bar with a moderately heavy load for high reps, the goal is for you to be able confidently execute 10-15 deadlift reps in one set if coach asked you to. This is important not just for the deadlifts but also because we must consider the DB snatches that are coming for you in the latter part of the workout. The box jumps we have sandwiched in the middle of all of this can be jumped down if you are comfortable with training that way. Stepping down will always still be RX’d if you choose to jump up.