Grace with Burpees

Friday, October 3, 2014

Prehab:

Wrist Mobility
10 Shoulder Bridges
Banded Hip Extension

Warmup:

Run 200M or Row 250M

All with Medium KB:

5 Push Press (Each Arm)
10 Goblet Squats
5 One Arm Russian Swing (Each Arm)
10 Romanian Deadlift

Cooldown:

1 min Hang from Bar
30 Sec German Hang
90 Sec Pigeon
30 Sec Doorway Stretch

Fitness

Strength

20 minutes to perform 3 sets:

Pistols x 6-8 reps each leg, add weight if needed
Strict Toes to Bar x 8-10 reps
10-15 Heavy Russian Kettlebell Swings

Notes:  Perform all reps on one leg for the pistols before alternating, prioritize full range of motion, balance and control.  Use a spotter for T2B to help pull you into a higher range of motion than you can on your own, control up and down, don’t arch your back and don’t let your feet go behind the bar.  Go as heavy as you feel comfortable on the KBS.

Conditioning

30 Ground to Overhead

Perform 5 Burpees over the bar at the top of every minute

-15 minute cap-

Notes:  Prescribed is 135/95 as Power Clean and Jerk.  Spend time reviewing and loading up the weights for the workout.

  This should be heavy-ish.  New athletes should perform this with Dbs.  The first set of burpees occurs at 1:00.

Advanced

Strength Training

A)  Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 60%

*Sets 3-4 – 70%

*Sets 5-6 – 80%

*Sets 7-8 – 85%

*Sets 9-10 – 90%

Notes:  Prioritize good depth and form over load!

B)  10 minutes for quality:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Notes:  Rest as little as needed between movements to be able to focus on form.  Scale to bar muscle-ups and banded harness as needed to prioritize quality movement and full range of motion.

C)
With the remainder of class time, complete 2-3 sets of:

Tempo Single-Arm DB Row x 10 each arm
Chinese Plank x 60 seconds facing ceiling
Handstand Hold x 45-60 seconds

Notes:  Rest as needed between each movement.  Each rep for the Db row should be a fast row up, pause at the top for a second and slow on the way down.  Scale down the time on the plank and handstand to ensure quality positioning.  For the handstand, only the nose and toes should be touching the wall.