23.06.15

INTENDED STIMULUS

5:00-8:00. Squats in 5 sets or less. 10+ burpee/minute pace.

What to Expect: The burpees will be VERY slow to begin with and athletes will speed up as the legs recover from the squats. The challenge is to push athletes to burpee faster than they want to in the first 10 reps.

Scaling: Reduce front squat load to allow for 10+ unbroken reps. Reduce burpee volume to 30 reps for deconditioned athletes. Scale to regular burpees or burpees bar step-overs.

Modify to lateral burpees over the bar to accommodate space limitations.

10:00 minute time CAP.

RX

For time:
50 front squats (135/95 lb)
50 bar-facing burpees

LEVEL 2

For time:
50 front squats (95/65 lb)
50 bar-facing burpees

LEVEL 1

For time:
50 front squats (45/35 lb)
30 bar-facing burpees

SKILL WORK

Pre-workout:
5 sets:
3 front squats
– Barbell comes from the floor.
– Build to a heavy triple.

STRETCHING

1:00 foam roll quad/leg
1:00 foam roll IT band/leg

WHITE BOARD BRIEF

Target score: | 5:00-8:00.

In today’s workout, we’re looking for loading that enables you to complete squats in 5 sets or less, followed by 10+ burpees/minute pace.

The burpees will feel VERY difficult to begin with and will start to feel better as the legs recover from the squats. Try to burpee faster than you want to in the first few reps.

We’ll adjust the front squat load to allow for 10+ unbroken reps, and reduce the burpee volume to complete them in under 5:00.

If jumping is a no-go, scale to regular burpees or burpee bar step-overs.