Friday, March 18

Prep Day:

1) Row 100cals with this pacing:
1st 33 - Moderate (1300/900)
2nd 33 - Easy (1250/850)
3rd 34 - Harder (1450/1000)

2) 5 sets of 5 DL @ 225/155
Set 1, 3, 5 - Quick Singles (drop from the top)
Sets 2, 4 - TnG

3) 4 Rounds:
3 HSPU
4 Burpees
5 KBS (53/44)
6 Box Jumps
8 Wall-Balls
10 Pause (at bottom) Jumping air squats
30 DU
rest 2 minutes

Thoughts:
Initially I think people will fall into two groups.

Group 1 - No struggle with DL, WB or Row -- probably HSPU struggle. This group needs to focus on bigger sets for DL / WB and a solid row pace. Get a good tie-breaker, take a ~30s transition off the rower and focus on small, controlled sets on the HSPU (3s or 5s) with limited rest. 

Group 2 - Big struggle with DL or WB & Row -- Less HSPU struggle, but will be time pressured there.  DL need to be broken up intelligently, with the last 20-25 reps done as very fast singles. Taking away the eccentric will help a ton. WB should be done as 15 then (4) 10s and row pace should be kept lower to start, then picked up at 20-25 cals. HSPU do what you can, minimal rest though.  

Ultimately this workout isn't one that will have a significant pacing or count down structure - that just isn't the way chippers work. You need to have small goals, and keep yourself moving - make it from one goal to the next as seamlessly as possible - and just get tough on WB and the Rower, less brain work and more physical work to get to the HSPU.