“Our patience will achieve more than our force.” – Edmund Burke
Back Squat 3-6-12
Before completing the conditioning piece, we’ll spend some time getting under heavier loads
Make quality of movement a priority over weight lifted
Aim to start heavier and gradually reduce the weight over the 12-15min of work.
3 rounds for time of:
15 Hang Squat Cleans, 115/85 lbs
15 Lateral Bar Burpees
WORKOUT BRIEF
DESCRIPTION
In this couplet, we have a short-range sprint effort
Scores for the last time this workout was completed ranged from 4-10 minutes
HANG SQUAT CLEANS
Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
Barbell weight selection is the most important piece of getting the right stimulus
Choose a weight that you are confident in completing with 1 just break during the workout
If you’re on the fence, go with the lighter option and cycle big sets
LATERAL BARBELL BURPEES
For the lateral barbell burpee, you can jump-up or step-up out of the bottom
A two foot takeoff over the bar is prescribed
You do not have to stand to full extension when jumping over the bar
MODIFICATIONS
HANG SQUAT CLEANS
Double Dumbbell Hang Squat Cleans (15 Reps)
Single Dumbbell Hang Squat Cleans (10 Reps Each Side)
Medicine Ball Squat Cleans (20 Reps)
Wallballs (30 Reps)
Jumping Air Squats (45 Reps)
LATERAL BARBELL BURPEES
Lateral Dumbbell Burpees
Regular Burpees
STRATEGY
LATERAL BARBELL BURPEES
Although a short-range sprint, we still need to pace the burpees relative to our conditioning
What is more important than cycling the burpees quickly is the need for large sets on the barbell
We aren’t going to stop on the burpees, but we absolutely can stop on the barbell
A good mindset on this station is to try and get a little faster with each round
This will help you effectively pace these out from the beginning and allow you to thrive on the hang squat cleans
HANG SQUAT CLEANS
One break on the barbell is ideal from the beginning
Your options include (8-7) (9-6) (10-5)
Cycling big sets does not mean you have to move like your hair is on fire
What will likely be more beneficial is trying to move as efficiently as possible through each rep
Smooth, controlled movement allows you to stay composed during these large ranges of motion
Good movement also allows you to slow down your breathing and maintain a steady rhythm
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