Wed 3/23

CHIPS
Objective: Hybrid

Warmup:
1) 4 rounds
3/3/3 Clean Complex with PVC
8x Pushups
8x Front Squats @ 95lbs
50x step ups

Training:
1) 8 rounds
3x Squat Clean
3x hip Swivel

2) 10 rounds
6x burpee
suicide sprint

3) 5 rounds
6x Ankle to Bar
6x Russian Twist with 45lb plate
6x Good morning @ 55lbs
30 sec elevated plank

Comments:
The clean is my favorite lift.  It's also my strongest.  It seems very difficult to find a good, short, and concise block of instruction on the clean.  There is so much information in regards to efficient and proper execution.  Greg Everett has like 80 pages dedicate to it in his book.  We are working on consolidating the information from various sources and getting a video for it along with all the foundational lifts.

Enjoy the suicide sprints....
One cone 5 meters out - the other 20 meters out.  Run to first one and touch - back to start and touch - out to the 20 touch and back to home.  Should be about 30 sec work and 30 sec rest.

-Jake