Friday, June 21st

1. Starting our day to find a 1RM deadlift. 2. Given the CNS demand from the deadlifts, we are going to follow with only a single part. Conditioning, in the form a five-station chipper, opening with a one mile run.

A.

STRENGTH:

Deadlift

5 Minute EMOM:

3 x 60%

3 x 65%

2 x 70%

2 x 75%

1 x 80%

Take the next 10-15 minutes to find a new 1RM deadlift.

B.

METCON:

“El Nino” (25 minute cap):

For Time: 1 Mile Run 50 Alternating Dumbbell Snatches (50/35) 400m Med Ball Run (20/14) 30 Pull-Ups 20 Burpee Box Jumps (24/20)

If unable to run, complete:

2,000m/500m Row

90/20 Calorie Bike

A descending repetition chipper, starting with a one mile run buy-in.

Although we will find some separation inside this distance, we want to remind ourselves that it is purely the buy-in. 10 seconds, although significant in a one mile race, can disappear in a single transition inside the gym in the following movements. We want to move here on this run, but it's truly the buy-in. Let's visualize the pace we believe we would hold for roughly a ~5K distance.

On the following DB Snatches, we have a single larger set. At 50 repetitions, a steady and methodical pattern for touch and go reps is key here. With a micro-pause at the top, we can settle into a breathing pace on these snatches. The key is to find the place to get the air in. Naturally, it is not in the bottom of the rep, and is instead after lockout as the hands are changing the bell as it descends.

Next comes our medball run. Here, we may see just as much separation, if not more, than on the 1 mile run. It is very easy to lose time here, and although we are not trying to "win the workout" here, we know that we want to move with a purpose.

On the 30 pull-ups, let's aim for big sets. Some options for thought: 16-14 12-10-8 9-8-7-6

By no means do we want to hit a wall and reach failure in the pull-ups, but knowing that this is our final "pulling" station in our chipper, we can be aggressive here and hang on for challenging sets.

On the final burpee box jumps, let's game plan for reps 10-20. This is where we will lose our pace, if we do. By seeing the light at the end of the tunnel, we may start these final 20 too quickly, resulting in the extra steps in the final reps… that add the extra seconds. Slow is smooth, smooth is fast on these reps to start. Focus on our footwork, and at rep 10, aim to move one step faster than our front half.