conditioning

ryan, pcme:

warm up jump rope, airdyne

i always enjoy a day working with ryan one on one. typically i train him, and watch his work ethic closely, but today seemed appropriate to join in. considering in a few days we are doing 1,000 burpees in one sitting, we are focused on that task. we want to fatigue specific muscles and make them fire even when drained, so static holds, burnouts, and explosive movement was our focus. the day went faster than expected, most likely due to us wanting to test one another's ability. fun times for the tingle times ahead.

x10 of each...

manmakers @ 20#

pullups

kb cleans @ 30#, 35#

ring dips

burpees

x7 overhead squat @ 65#, 75#

x10 burpees

1:00 rest between efforts

5 rounds

p1:

x5 thrusters @ 75#

15 yards weighted bear crawls @ 20#

x3 burpees

15 yards weighted bear crawls @ 20#

x3 burpees

p2:

15# rack hold

p1:

x20 bench press @ 75#

x2 burpees

p2:

plank hold

3 rounds

p1:

x10 front squat @ 75#

15 yards broad jumps

p2:

wall sit

3 rounds