3 Steady Rounds: 250m Row, 20 Hollow Rocks, 10 Romanian Deadlifts
Quick general warm up to activate the posterior chain and core.
Mobility Recommendation: 1:00 of Deadbugs followed by 1:00 of Cat/Cow
Strength (Deload Week 4)
Deadlift: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your working weight to calculate percentages)
Last set is for max reps. And don’t forget to record your working weight and reps!
Every 4 Minutes for 32 Minutes, Teams of 4, Relay Race Style: Each Athlete completes a 150/125m Row
Do not overlook the basics. Spend time prior to starting this piece reinforcing proper rowing technique, maximizing the hip hinge and leg drive. All out on each round, as anything less will make this piece really boring. This is not about how fast each individual can row, but how quickly the whole team can get their row done. Make it fun with some friendly competition and help each other in and out of the rower fast like a pit crew.
On a 7 Minute Clock, 3 Rounds: 12 Pause Squats/Goblet Squats/S-Arm DB Thruster*, 12 S-Arm DB Hang Clean and Jerks – max duration hanging L-sit hold after the 3 rounds with the remaining time
Each round perform the next squat variation (R1 air squat, R2 goblet, R3 thruster). The DB does not need to be at workout weight for the warm up but it can be. You may attempt a full L-sit if you’d like to give it a shot, but after that you should be able to hold at least :20 at a time.
Mobility Recommendation: Banded Overhead Stretch w/ External Rotation, :90/side
Front Squat: 2-2-2-2
Use the four sets to work up to a heavy double. Whenever you front squat, extra time should be spent warming up positioning as good positioning is the key to a successful, heavy front squat. Each set doesn’t need to be AHAP, just the last one.
For Time: Run 800m w/a 50/35 DB, 60 S-Arm Overhead DB Lunge Steps
(switch arms any time), 40 Lateral Burpees over the DB
This medium length chipper is written with the intent of taking less than 15 minutes. It will be critical for most to spend time with thoracic mobility prior to warming up the lunges. If you cannot perform an overhead lunge safely, a single arm front rack lunge is a good substitute – support the DB with you arm (don’t just rest it on top of your traps) to get the same stimulus as the OH lunges.