Workout of the Day
Warm-Up: Burgener warm-up (Clean+Jerk) x3 @ (115#/75#)Strength: 3 Rounds of:
* 6x Tempo Clean Pulls (2 count to hang, 1 ct pause, explode to high pull, 2 ct to bottom, 1 ct pause on ground) @ 80% 1RM (if this feels very light, scale up to 90% but ensure proper form and tempo are maintained)
* 50x hollow rocks
Work Capacity: Half "Cindy" (w/ 20# vest) AMRAP 10 of:
* 5x pull-ups
* 10x push-ups
* 15x air squats
NOTE: If you do not have a weighted vest, use a 20# dumbbell during pull-ups and perform goblet squats with the same 20# weight. For push-ups, substitute hand-release to make them slightly more challenging.
Extra Credit Core Work: EMOTM for 10 minutes of:
* Accumulate 20s of L-sit
NOTE: The clock is continuously running, you have one minute to accumulate a total of 20 seconds of an L-sit hold. Rest however much time is left during that minute when you finish and repeat every minute for the remainder of the time.
Post results to comments.
Warm-up: didn't go straight through to try to keep form good.
ReplyDeleteStrength: 245 / 225 / 225. Prob went too heavy as I def paused more than just 1ct at bottom but grip was limiter not pull so I wanted to stay heavy
Work capacity: Either 14+13 or 15+13 got confused on the count around round 12. Push-ups were the limiter everything else unbroken, had to break push ups like 8 or 9 rds in.
Extra credit: 1'-unbroken 2,3' complete, 4' off, 5 complete, 6 (11s), 7 off' 8 complete, 9 off, 10(12s)
This was really tough my quads were tired and form got ugly quick
Warm Up: All the videos I could find of the Burgener warmup were with snatches, so I did what I thought were good substitutes using a clean and jerk. With 115# on the bar, I did
ReplyDelete1) Down and ups
2) Elbows high and outside
3) Muscle clean
4) Push jerk
5) Power clean and jerk
Is that what you were going for?
Strength: Used 185# all three rounds. Was difficult to get the high pull; probably had sternum height for most of them. Hollow rocks were hard, but fun
WC: Used the adjustments you suggested for no-vest Cindy. Got exactly 8 rounds in. Was definitely slowed down by getting the dumbbell set between my feet for the pullups.
EC: Finished at 9:30, but had difficulty keeping straight legs throughout.
For the clean pulls, I actually was not looking for a high pull but simply what is commonly referred to as a "power shrug." The high pull is also a great exercise for explosiveness, and it isn't bad that you did it. Just realize that the clean pull refers to the explosive shrug while the high pull refers to the bending of the arms and the elbows high and to the outside.
DeleteWarm Up: Was a little confused as to what this was, so I just did 4 rounds of 3 Clean Jerks @ 95$
ReplyDeleteStrength: Used 145#
WC: Finished 6 Rounds and finished push-ups for 7th Round; used Rx'ed dumbbell, putting dumbbell between legs slowed down a lot
EC: Didn't keep track of total time, managed to finish all 200 seconds
Warm up: Same as Dana
ReplyDeleteStrength: used 115#. hollows rock were tough
WC: Didn't do weights wit the pull ups, but did hand free pushups and weight squats. 8 rounds in and got to one squats.
EC: Finished at 9:31, hard to keep straight legs.
Sorry for the confusion on the Burgener warm-up everyone. What I was looking for was 3 cycles of: 3 clean pulls, 3 high pulls with elbows to the outside, 3 muscle cleans, 3 push jerks, 3 power cleans. Next time I will be specific with what I am looking for, as everyone does the Burgener warm-up slightly differently. Good job today all, active recovery tomorrow!
ReplyDelete