Name: Playbook - Obi Vincent - W3/D2 CHIPPER
Uploaded: 2023-03-13T19:53:57.530Z
Duration: 60 min
Description: W3/D2 CHIPPER

Warm Up:
- Banded Good Mornings
- Band Pull Aparts
- Gorilla Squats 
- Cossack Squats
- Squat + External Rotations
- Thread The Needle

Chipper FOR TIME:
A. Deadlifts
B. FF Burpees Over Bar
C. Hang Power Cleans
D. Push Ups

- Banded Good Mornings x10
- Band Pull Aparts x10
- Gorilla Squats x10
- Cossack Squats x12 each side
- Squat + External Rotations x10 each side
- Thread The Needle x10 each side

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded Good Mornings

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla Squats

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Bodyweight Cossack Squats (ea)

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations (ea)

- Start on your hands and knees
- Lift one hand of the ground and thread it under and threw the gap between your other leg and hand taking your shoulder towards the ground
- Reverse the movement to the starting position

Thread The Needle (ea)

Warm Up

1A. Deadlifts x21 (M:100kg/W:50kg)
1B. FF Burpees Over Bar x10
2A. Deadlifts x15 (M:80kg/W:40kg)
2B. FF Burpees Over Bar x10
3A. Deadlifts x9 (M:60kg/W:35kg)
3B. FF Burpees Over Bar x10
1C. Hang Power Cleans x15 (M:50kg/W:30kg)
1D. Push Ups x15
2C. Hang Power Cleans x12 (M:45kg/W:30kg)
2D. Push Ups x15
3C. Hang Power Cleans x9 (M:40kg/W:30kg)
3D. Push Ups x15

Substitute with DB’s if needed (M:2x20kg/W:2x8-10kg) (RX+ M:22.5-25kg/W:2x12kg)

(M:100kg/W:50kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Deadlift

- Complete a burpee facing the bar 
- Jump over the bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement
- Repeating back and forth for time or reps

Burpees Over Bar (Forward Facing)

(M:80kg/W:40kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

(M:60kg/W:35kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

(M:50kg/W:30kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Barbell Hang Power Clean

- Elbows in slightly and make sure to bring your chest to the floor
- Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Ups

(M:45kg/W:30kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

(M:40kg/W:30kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Chipper FOR TIME

W3/D2 CHIPPER

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W3/D2 CHIPPER

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