Tuesday, Sept 13
Strength:
Every 2 mins for 10 mins: Deadlift
8 Deadlifts, pick load
*Every 2 mins for 10 mins.
Athlete Instructions
60-65% 1RM
Touch-and-go reps.
"Rev"
For time:
30 Strict Handstand Push-ups
30/25 Strict Pull-ups
20 L/20 R Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
40 Wall Balls, 20/14 lbs, 11 ft Target for everyone
Athlete Instructions
Time domain: 7-11 mins
Time cap: 12 mins
Notes
For this chipper we are looking at starting off each movement with a big set and then chipping away at the remaining reps on each set. The finish with the 40 wall balls at the 11 ft target is going to mess with a lot of athletes especially when their arms are pretty toasted in the first 3 movements. Plan to settle into a rhythm on those after a few as the first couple will throw off the normal cycle rate and catch point of the wall ball.
L2: For time:
20 Handstand Push-ups
25/20 Pull-ups
20 L/20 R Single Arm Dumbbell Hang Clean & Jerks, 35/25 lbs
40 Wall Balls, 20/14 lbs, 10 ft Target for everyone
L1: For time:
20 Ring Push-ups
20 Banded Strict Pull-ups
20 L/20 R Single Arm Dumbbell Hang Clean & Jerks, 25/15 lbs
40 Wall Balls, 14/10 lbs