Workout
3 RFT
800m run
10 Bear complex (115/75)^
*5 burpee penalty for setting the bar down any longer than a touch and go rep
Time cap – 40 min
^Bear complex consists of a power clean, front squat, push press, back squat, and behind the neck push press.
**Feels like we just keep doing long workout after long workout, right? Sort of. Overall time for some recent workouts have been in the 30-40 min range, but I like to break it down to the movements themselves. Runs have been 200-400m (Kelly this past Saturday, and the diabolical workout of burpees OTB, thrusters and 200m run), so this is a first of running 800s in quite a while.
We’ve also got a longer barbell complex today. Thrusters is more of a singular movement, and the weight was at the ‘normal’ light weight of 95/65. We’ve had some heavier clean and jerks (2) at 185/125 and 155/105. Now it’s time to have higher volume (5 reps = 1) and medium weight of 115/75.
Please note the penalty here. We want the barbell to keep moving. Unlike on strength days with deadlifts where it’s dead stop – pause on the ground with each rep – every time the weights touch the ground, you start the power clean. Any pause, even to regrip, is a burpee penalty. Don’t turn this into a burpee workout. If you need to regrip, do so with the bar in the back rack after the back squat, in the front rack after the BTN push press, or bend over and hold it in the crease of your hips to give your grip a break. It’s possible to do this unbroken (with rests in the fr/b rack, overhead, hip crease) and do zero burpees. How much are you willing to push your mind?
Daily Podcast
Determining Your Level of Discipline – Chasing Excellence: Ben Bergeron