Early Week Mashup!
We've got a solid few workouts coming in hot early this week... and we're starting it off with a bang with the Mon-Tuesday chipper. 30 reps of three different exercises done in a 2 round format... good times!
Now as we move into a hectic holiday season and end of year, try to do your best to get your optimal level of sleep... which will not only make you healthier overall but will also aid your performance and recovery! This is especially important as we look to ramp things up heading towards the Open in February.
Adding some Vitamin D could be a good option as well (as long as your physician or health professional recommends it!) and may help to stave off sickness and fatigue through the winter months.
WARM UP: 5 min flow
12 plate floor to overhead
12 glute bridge
6/side plank with t rotation
6 arm swings backwards
SKILL: DEADLIFT PRACTICE
Not too heavy, we're just getting back into these for a good phase into the new year
Deadlift 7-7-7-7-7 Rest 2 mins between sets.
WOD: CHIPPED UP
2 rounds for time of:
30 Hang Snatches, 95/65 lbs
30 Chest-to-bar Pull-ups
30 Assault Bike Calories
Beefy wod, expect to break up the snatches and pullups into manageable chunks
FG3: reg pullups
FG2: assisted or jumping pullups, bar weight 65-75/45-55
FG1: ring rows, bar only
CP2: 8 ring MU + 22 ctb per round