WG WOW – tuesDAY – 27.02.24 – “CHIPPER STYLE”
WARM UP
Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Knee Raises
SKILLS & SPECIFIC WARM UP
Deadlift
5 sets:
- Warm-up Set 1: 10 reps @ Empty Barbell
- Warm-up Set 2: 6-8 reps @ 45-50% 1RM
- Warm-up Set 3: 4 reps @ RPE 7 +10-15%
- Warm-up Set 4: 3 reps @ RPE 8 +10-12.5%
- Warm-up Set 5: 3 reps @ RPE 8.5/9 +5-10%
- Rest 1:00 between lifts.
Front Squat
5 sets:
- Warm-up Set 1: 10 reps @ Empty Barbell
- Warm-up Set 2: 6-8 reps @ 45-50% 1RM
- Warm-up Set 3: 4 reps @ RPE 7 +10-15%
- Warm-up Set 4: 3 reps @ RPE 8 +10-12.5%
- Warm-up Set 5: 3 reps @ RPE 8.5/9 +5-10%
- Rest 1:00 between lifts.
CONDITIONING
“CHIPPER STYLE”
For time:
30 deadlifts
60 toes-to-bars
30 front squats