Workout
For time
25 Burpees
25 Deadlifts (245/155)
25 Burpees to a plate
25 Power cleans (155/105)
25 Burpee over the bar
25 Hang power cleans (125/85)
25 Double push up burpee
25 Front squats (95/65)
Rx bar loading:
Men – 45# bar/25/15/15/45
Women – 35# bar/15/10/10/25
**This might look confusing, but it’s not – you load up a heavy barbell, you do some burpees, you do the listed barbell movement, you take off some weight, you do another variation of a burpee, barbell, remove weight, etc, etc, until you have finally completed front squats at the lightest weight.
Couple things to point out
– Every barbell movement should be lighter than the previous. If this means you’re doing front squats with an empty barbell, so be it.
– Looking at the Rx bar loading pattern, it’s not perfect, but it works. If you need to scale, scale to something that works in the sense that you’re taking weight off and not having to add on any plates to get a desired weight.
– Also looking at the desired set up, this is having men use the 45# and ladies the 35# bar. Please try it that way. Why? to get out of the comfort zone of using what you ‘normally’ use.
*”I don’t like XYZ bar”
That’s not a valid reason.
*”It’s too big/small for my hands.”
Again, not a valid reason.
*”I don’t like how it feels. It’s too smooth/rough.”
Really? Really..
I’m not being mean here, I’m being honest. You’re not going to have the privilege to use your favorite equipment every time you come in the gym. It’s not just a gym thing, this is a life thing. And how do you go about life when you don’t get your way, shrug your shoulders and move on.
Also, this is 1 hour of your day (4.2%), of your week (.6%), of the month of June (.14%).. there are more things you should be concerned about.
Believe me, I’m cringing each time I look at the plate set up, but I just shrugged and said ‘it works’ and moved on.