2024-08-05

• No pauses or tempos today, just a 3 rep strict press for load.
• Barbell should come from a rack.
• Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
• If we work up to a weight that forces our form to get questionable or we are failing, we should back off a little bit and finish a full set at a weight that allows for better technique.
• Score: Load used for heaviest 3 rep set.

• Sub Dumbbells/Kettlebells

:30 Plank Shoulder Taps
:30 Down Dog Stretch
5 Push-ups
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
6 Empty Barbell Strict Presses

3 Strict Presses @ A Light Weight

Build to Heavy 3 Reps.

• Overview: We've got a fun chipper to kick off this week's fitness! A little reminiscent of 'Jackie' and sure to light the lungs up early with the run to start it off. While the run is mostly about just getting it done, try to do it with some intention knowing that you've got a big gymnastics set and moderate barbell to follow. Being smart to start may dictate how well we finish.
• Run: About 5:00 today, trying to hold a faster pace since there's only one.
• Pull-ups: About 5:00 or less of work, aim for smart sets from the start and don't go to failure.
• Power Cleans: Moderate weight bar today, meant to be completed in steady singles or small cycled sets.
• Score: Time to complete work. Add 1s per rep if we are time capped.

• Athletes should be aiming to get a bit uncomfortable in today's chipper style piece. You only need to work at each station one time, which means we can hold some faster paces than we might want to.
• Run should be smooth and steady, but quick paced. Keep your focus on your breathing and trying to hinge forward slightly to help keep our weight moving forward.
• Pull-ups are going to impact our clean because of the grip, be smarter here even if we have the urge to go for bigger sets. Smaller sets with shorter rest will save the grip and keep us progressing.
• When we get to the cleans, just get to chipping! Try to get one rep in the bank quickly so that you can settle into a pace. Once we get within 10ish reps of finishing, we can kick up the pace if we have the gas in the tank.

1000M RUN

• Reduce Distance
• 6:00 Time Cap
• 1250/1125m Row
• 1000/900m Ski Erg
• 2500/2250m Bike Erg
• 62/50 Calorie Echo/Assault Bike
• 5:00 Effort on Air Runner/Treadmill

PULL-UPS

• Reduce Reps
• Banded
• Strict (20-30 Total Reps)
• Ring Rows
• Alternating Dumbbell Plank Rows

POWER CLEANS

• Reduce Loading/Reps
• Sub Hang Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans
• Sub Deadlifts (Light to Moderate)

1 Round:
100m Sprint
5 Pull-ups
3 Power Cleans