Taking a break from playing fitness documentarian this week. I’ll see you next week with another new video.
Practice the DB Snatches. They’ll show up soon, but I want you to have time to get it right before we jump in with that.
10 rounds of 10
Run 1 mile (1% inclune if you’re on a treadmill)
10 HSPU (hardest variant possible)
4 Rounds
Subtract 10 burpees each round.
Video demos are pasted below the workout for reference. The bb high pull demo video shows the high pull combined with the burpees. This time we’re separating them. In this workout the two movements are performed independently. Mark your loads and times.
40 Burpees
15 BB High Pulls
10 Hang Power Cleans
5 Hang Power Clean & Jerks
Oh, poor David. Poor poor David.
This guy, I have to tell you, stuck out what had to have been the toughest hour to knock on his door in a long time. And you know what? He kicked its ass. Hardcore.
Now, next time he hits this workout (see below) he’s going to blow it out of the water. His times are going to drop like a rock and his reps are going to shoot through the roof. The point is he kept moving, pressing forward.
One of the big problems many of the athletes I run into have is that they’re way to willing to allow themselves to hit their lactic threshold (the wall) and just stop. If you keep stopping when you hit the wall, you’re never going to progress. You’ve got to intentionally hit that wall, dig yourself in and get set for the long slog that’s going to drag you through it. By progressively pushing that envelope further and further, we grow.
David’s determined to grow. He clawed through. Awesome job. I’ll see everybody (and anybody that wants to come) next Wednesday, 8pm, here at West River.
The workout.
4 rounds
.25mi sprint
20 burpees
burpees decrease by 5 each rnd
Tabata (20 sec work/to sec rest) 8 times each movement before moving on to the next.
Kettlebell High (overhead) swing
Body Weight Squats
Kettlebell jerk right arm
Kettlebell jerk left arm
Body weight row
If you can pull off any of the variants (1 arm or Contra Burp) then go ahead with that. If you can’t…no worries. There’s enough challenge built in here in the first place. The video demos are posted below. If the quarter mile sprints are to be completed on a treadmill, set the incline to 1%.
So by now, it’s become a staple of so many training programs. It’s become a fall back tool in so many trainer’s toolboxes and we’ve moved well into the stages of…well…been there done that.