Friday – August 10, 2018 – 180810
Context:  Competition – Logging your workouts (especially benchmarks)
Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge
Mobility/Activation/Prehab: shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause power clean plus two jerks, or do 2 sets on the minute for 6 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: Del
For time
25 Burpees
400 m Run w/medicine ball (Health: 10lb, Athletic*: 14lb, Performance: 20lb) OR 5 wall ball, 20′ medball shuttle run x2 round trips, 5 rounds
25 Pull-Up w/weighted w/medicine ball (same)
400 m Run with medicine ball (same)
25 Kipping Handstand Push-Ups (Health: Standing DB Shoulder Press)
400 m Run with medicine ball (same)
25 Pull-Up (Chest To Bar)s
400 m Run with medicine ball (same)
25 Burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 19 – 28 minutes
Compare to: BTWB (last done November 29, 2017)
Coaching Tips: Get through the burpees fast but pace the medball runs – they will take more out of you than you realize. For the weighted pull-ups, you’ll have to hold the ball between your legs. Make sure you practice your kipping handstand push-ups before the workout starts so you have your timing down. The second round of pull ups are just chest to bar (not weighted chest to bar). Sell out on the last run and burpees!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Burpees p. 415, Run p. 269, Kipping Pull-up p. 258, HSPU p. 500