***This will be a half-cycle on training for the next three days. For the training portion of each workout, pick one aspect of it and divide it by half. You can either do half the number of posted rounds, half the number of reps, OR half the posted weights. You only get to pick one aspect, though. This is the 4-week mark since our last rest cycle, so therefore we are doing this. At the 8-week mark, we will take three days off.***
Warm Up: Standard
Practice: Deadlift 3 sets of 10 reps 40-50% of 1 rep max
Train: For Time - (Compare to 23MAR)
6 Rounds
40ft Bear Crawl
20 x 45lb KB/DB Swings
14 x Burpees
Bear Crawl is self-explanatory.
Swings are from forearms touching the thighs (KB/DB between the legs) to KB/DB overhead with arms covering the ears when viewed from the side. Keep your neutral spine position throughout the range of motion. Hunching/rolling your back is a great invitation to injury. Lock your form in and don't let the KB/DB control you. Pick a weight that you can get 20 reps unbroken on (probably close to same weight you used last week for Helen). Initial movement should be created by driving your hips, just as if you were doing a vertical jump/push press/2nd pull of clean. Try to keep your elbows straight throughout the range of motion so that the energy created from your hips gets transferred better.
Burpees are burpees. Chest to deck at the bottom, arms overhead w/clap covering the ears, hips at full extension (vertical), and your feet off the damn ground!
Either half the number of rounds or the number of reps/distance.
Target time to finish is 6 - 8 minutes. If you are not done in eight minutes then stop.
Post: PNF, stretch, and foam roll. Try to get 15-20 minutes in.
Write weights, scheme, and time in comments.
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LT D - Practice: 185x10 (3 rounds)
ReplyDeleteTrain: 40ft Bear crawl, 20 x 50lb DB swings, 14 Burpees (3 rounds) 5:55
MAJ M - Didn't get to the gym due to being stuck in the post office. Did get some 70lb tuff-box cleans in, though.
ReplyDeleteLTC H - Practice: 135x10 (3 rounds)
ReplyDeleteTrain: 40ft Bear crawl, 20 x 40lb DB swings, 14 Burpees (3 rounds) 6:15
LTC N - Practice: 135x10 (3 rounds)
Train: 40ft Bear crawl, 20 x 35lb DB swings, 14 Burpees (3 rounds) 6:27
Sela-Practice: 175 3x10; Train: 3 rounds 55lb DB swings, 14burpess 4:48
ReplyDelete...and 40 ft bear crawl; forgot how hard this workout was...now im reminded
ReplyDeletePractice: 185; Train: Sucked it up (3 RDS, 45lbs) 8:19.
ReplyDeleteAll did Practice deadlift 40-50% 10X3
ReplyDeleteTrain 40ft bear crawl, 20 DB swing, 14 burpees 3 rounds for time
Koenig p: 75#, T: 8min 25# -10 burpees and laughed
Ferrara P: 155#; T:6:35 65# and threw up X1
Wise p 135#, T:6:37 45# Almost died of heat stroke, threw upX3
Hudak P 155#, T: 8min 45# -9 burpees
Gray P: 75#, T:6:18 25# and smiled
Goodgame P: 135#, T:5:31 45# and had a cigarette
Callahan P: 115#, Train 7:32 45#
Jesseman P: 95#, Train 8min 30# -4 burpees
Some half a work out