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spread out and complete the following three sets of work in a single day.
recover approximately 5 hrs between efforts.
- set 1 -
complete the following every odd minute for 19 minutes:
315lb deadlift x 2
burpee bar jumps x 4
air squats x 6
recover even minutes and any remaining time from the previous work minute
deadlifts, 3pts / bbj, 2pts / squats, 1pt
complete the following every odd minute for 19 minutes:
315lb deadlift x 2
burpee bar jumps x 4
air squats x 6
recover even minutes and any remaining time from the previous work minute
deadlifts, 3pts / bbj, 2pts / squats, 1pt
score is total points
- set 2 -
complete the following for 16 minutes:
anchored full sit ups x 12
135lb front squat x 8 (from the ground)
24kg alternating kb clean and press x 4
score is reps
complete the following for 16 minutes:
anchored full sit ups x 12
135lb front squat x 8 (from the ground)
24kg alternating kb clean and press x 4
score is reps
- set 3 -
hspu x 10
burpees x 20
24kg russian swings x 30
45lb ohs x 40
push ups x 50
butterfly sit ups x 50
45lb back squats x 40
45lb push press x 30
24kg kb front squat x 20
ring dips x 10
score is time
1 comment:
occassionally, when the opportunity presents itself, i find it important to take the typical training day and expand the level of work past the norm. i'm not saying it's the smartest thing to do with regards to an overall plan but whenever you can make things more difficult on yourself it's going to pay off when the single typical daily scenario comes around.
these three sets of work were meant to compliment each other and take a compounding toll on ones mental and physical abilities. by themselves the second and third are nothing short of standard procedure but in the context of the day, things changed.
1. score = 200
this first set of work was misjudged and should have been programmed differently. although the task took full focus and a few minutes were close as far as getting the work done, i would still make changes. upping the deadlifts to 3, burpee bar jumps to 6, and awarding a point for every air squat from there on out up to the minute would have promoted a faster pace and increased the challenge for others with a stronger deadlift. mistakes are important for growth. live and learn, remember, move on.
2. score = 204 (8 + 12 sit ups)
a balanced batch of work and a strong desire to go unbroken on all sets of front squats resulted in a grinding pace. i firmly believe the kb c & p to be one of the most underutilized movements available. alternating back and forth with 24kg for only 4 reps a round made for an exhaustive task. if you've not mixed this into your regimen, do so.
3. time = 13:09
no question about it, the chipper is my favorite. this one, however, is a little different than the methods i typically employ. lighter, faster, and, in many ways, more demanding. the loads and reps keep one moving quickly and taxes a completely different set of skills then something like "frankenstein" where strategic recovery was necessary and required.
overall a demanding day, one that should have probably been followed up by focused recovery and rest. back to that word: opportunity. work when you can, rest when you must.
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