FRIDAY BASE BUILDER CHIPPER!!
500 meter row
2 x 10 stroke sprint, 10 easy
400 meter run
2 x parking lot sprint, walk back
5 reps on a light Deadlift bar
5 reps on each side of light DB snatch
2 perfect stretches, including 20 sec pigeon stretch
DB Snatch Ladder
weights from 10# to 50#
Women’s weights from 65# to 265#
Men’s weights from 85# to 325#
You will complete either the run or the row then start DB Snatch ladder, progressing to next DB every 20 sec. If it is a lighter weight for you do as many reps as possible in 20 sec, alternating. If it is a heavier weight then do 1 per arm.
The Deadlift ladder will be structured same as Snatches. Progressing to a heavier bar every 20 sec. If it’s a lighter weight do max reps, if it’s heavier do 1 rep.
No matter how heavy you can lift, start at the beginning of each ladder.