Training Week Sneak Peek

geenasquatOne of the protocols I like are couplet/triplet chippers. I don’t know if this is actually a thing outside Black Anvil, so I’m hoping it catches on like “King Kong” did for Rudy from Outlaw Way and I am catapulted into internet fitness programming stardom.

This week’s edition looks like this:

12-9-7
Hang Power snatches 155/105
Bar-facing Burpees
12-9-7
C2B Pullups
Box Jumps 30/24
12-9-7
OVHS 155/105
Wall Balls 30/20

One of the advantages of this setup is that athletes can produce high level of intensity over a relatively long period of time because movements will alternate and change throughout the duration of the workout. Typically a chipper will prescribe a high volume of reps of a single movement, followed by the next, followed by the next…..

I find that we can keep the intensity (and the fun) for a longer duration prescribing “back to back to back” couplets or triplets – provided the movements are appropriate. For example, the breakdown of today’s looks like this:

Couplet 1: 
Hip extension
Monostructural
Couplet 2: 
Upper body pulling
Monostructural
Couplet 3: 
Squat and overhead support
Monostructural (Squat and overhead press)

Notice how each couplet has a different movement pattern followed by a monostructural element. This allows intensity to remain high by giving them an opportunity to “keep moving” with an unloaded or lightly loaded movement.

Unfortunately in this case couplets one and two set up the athlete for a bad couplet 3. The movements in couplet three, overhead squats and heavy wall balls, are intentionally similar to make sure we end the workout with some whole body systemic fatigue.

The static support followed by a dynamic movement will….suck.

Pre-WOD Performance:

EMOMx10 – 2 Back Squats, start at 70% and go up each minute as possible

Warm-up:
1 minute Burpees, then
4 minutes
1 Round Burgener
3 OVHS
3 minutes:
3 Wall squats
3 ring rows or hollow open bar taps

then,

10 minutes to warm-up to working weight

Movement Prep:  EMOMx6

Minute 1: 2 reps of each movement in couplet 1
Minute 2: 2 reps of each movement in couplet 2
Minute 3: 2 reps of each movement in couplet 3
Repeat
Rest 4 minutes then destory

WOD:
12-9-7
Hang Power snatches 155/105
Bar-facing Burpees
12-9-7
C2B Pullups
Box Jumps 30/24
12-9-7
OVHS 155/105
Wall Balls 30/20

Cashout:  none

Post-WOD Performance:
2 Rounds:
Max weight GH raise (only lower to parallel), directly into max weight back extension.
rest as needed.
then,
2 Rounds:
Max Weighted GH hold 25/15 (heavier if possible)
Max Weighted GH upside hold 25/15 (heavier if possible)

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