Whorses...

Burpee Challenge

Day 77

ADVANCED

Training:

"Pinnacle - ADV"

15 Min/AMRAP

5 Back Squats 80-85% of 1RM

10 Push Ups

10 Box Jumps 20"

FIRE-BREATHER

Training:

"Pinnacle"

15 Min/AMRAP

1 Back Squat 90-95% of 1 RM

3 Deficit HSPU - strict

10 Box Jumps 24"

Supplemental Training:

5 Min

ADV - 3 sets of 12 Back Extension @ 2020

FB - False Grip holds, False Grip Ring Rows, False Grip Pull Ups, etc

Post loads, rounds and thoughts to comments.

Training Notes:

The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 15 min.  Changing weights and waiting for the racks is a GOOD  thing.

Back Squat - Maintain the same load throughout

Deficit HSPU - If you are able to do 5 strict HSPU's (head to floor), increase the depth for the workout.

Box Jumps - Work on making them smooth and TnG

Stand on your own two feet...

Burpee Challenge

Day 61

ADVANCED and FIRE-BREATHER

Training:

"Jackie"

1000m Row

50 Thrusters 45lb

30 Pull Ups

(Last completed 5/31/11)

Supplemental Training:

3 Rds

Back Extension x 15

Rest as needed

Post time and thoughts to comments.

Training Notes:

Jackie - A Bench Mark workout.  Let's test your ability to pace the row and increase your work capacity from your last encounter.

All is one....

"The CHIEF"

Five 3 minute rounds; 1 min rest b/t rounds;
3 Power Cleans - 135/95lbs
6 Push Ups
9 Squats

(Last completed 4/5/10)


CA$H OUT:
Back Extensions
3 sets of 10

Post each round's total and total number of rounds to comments.

Power Clean - hips at full extension and elbows in front of the bar (top) bar must touch the ground (bottom)

Push Ups - Chest to deck and full extension of elbows

Squats - hips below knee on squats (bottom) and hips at full extension(top)

Record total rounds for every 3 minute section, including fractions

(i.e. score = 7 rds + 6.3 rds + 6 rds + 6 rds + 6 rds = 31.3 rds as score)