Name: Playbook - Sarah Herse - Partner Chipper Throwdown!
Uploaded: 2024-03-20T21:08:55.496Z
Duration: 45 min
Description: Partner Chipper Throwdown!

Pavallam

One partner works at a time. Split up the reps between partners however you choose:

100 double unders or jump rope
90 deadlifts
80 push-ups
70 box jumps (or jump over barbell if you don't have box)
60 v-ups
50 burpees
40 Barbell power cleans 
30 Barbell push press 
20 Barbell front squats
10 Barbell thrusters
*or can sub with dumbbells on all barbell movements
Suggested weight for advanced is 95# for women & 135# for men, scaled weight is 65# for women & 95# for men.

One partner works at a time. Split up the reps between partners however you choose:

100 double unders or jump rope
90 deadlifts
80 push-ups
70 box jumps (or jump over barbell if you don't have box)
60 v-ups
50 burpees
40 Barbell power cleans 
30 Barbell push press 
20 Barbell front squats
10 Barbell thrusters
*or can sub with dumbbells on all barbell movements
Suggested weight for advanced is 95# for women & 135# for men, 
scaled weight is 65# for women & 95# for men.

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, 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 and your back arched, and 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.

Barbell deadlift

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

Box jump

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

Barbell power clean

Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward. Rest the bar on the front of your shoulders. Drop down into a shallow dip, keeping your weight balanced over your mid-foot. Press up through your heels. Drive the bar directly above your head until your arms are straight. Lower the bar down to your chest. Maintain a neutral arch in your spine throughout the move.

Barbell Push Press

Barbell front squat

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Partner Chipper Throwdown!

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