Whole Life Challenge NEW YEAR 2014!

LEVEL 1

WARM UP:

3RDS:

  • 250m row
  • 3/leg pistols
  • 5 HSPU

then

  • 1x burgener warmup (45/35)

SKILLS:

Barbell Squat Complex (45/35) 3 x 5 ea - BS, FS, OHS

STRENGTH:

5min warming up snatch then 4x1 Snatch@85%+, drop to 80% and complete 2x2 from the low hang.

3x4 Weighted (only if you have the pistol skill) Pistol Squats (alternate legs and use a kettlebell for the load). Follow each set with ME Strict HSPU (Hands level with the head target).

WOD:

CHIPPER:

  • 20 Alt. Pistols
  • 15 Burpee Pullups
  • 10 HSPU
  • 5 Bear Complex (85/60)
  • 10 HSPU
  • 15 Burpee Pullups
  • 20 Alt. Pistols

COOLDOWN:

3min run cooldown

MOBILITY:

super sumo groin mob

 LEVEL 2

WARM UP:

3RDS:

  • 250m row
  • 3/leg pistols
  • 5 HSPU

then

  • 1x burgener warmup (45/35)

SKILLS:

Barbell Squat Complex (65/55) 3 x 5 ea - BS, FS, OHS

STRENGTH:

  • 5min warming up snatch then 4x1 Snatch@85%+, drop to 80% and complete 2x2 from the low hang.
  • 3x4 Weighted Pistol Squats (alternate legs and use a kettlebell for the load). Follow each set with ME Strict HSPU (Hands level with the head target).

WOD:

Long chipper using accessory lifts to positionally tax the bear complex form. Workout is skill intensive so focus is not on speed of completion but maintenance of highly technical movements towards virtuosity.

CHIPPER:

  • 20 Alt. Pistols
  • 15 Burpee Pullups
  • 10 HSPU
  • 5 Bear Complex (115/75)
  • 10 HSPU
  • 15 Burpee Pullups
  • 20 Alt. Pistols

COOLDOWN:

3min run cooldown

MOBILITY:

super sumo groin mob