Tuesday 12.27.16 “Don’t wait for the perfect moment. Take the moment, and make it perfect.”
December 26, 2016
Thursday 12.29.16
December 29, 2016
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Wednesday 12.28.16 “Courage is grace under pressure”

“CHRISTMAS THREES”
Each workout is scored independently as Rounds + Reps.
The double-under “buy-in” is completed once per 3:00 window.
“Christmas Threes” Part #1 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
15 Deadlifts (185/135), 15 Bar-Facing Burpees

Rest 3:00
“Christmas Threes” Part #2 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
10 Deadlifts (225/155), 10 Bar-Facing Burpees

Rest 3:00
“Christmas Threes” Part #3 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
5 Deadlifts (275/185), 5 Bar-Facing Burpees

These windows are short and fast. Let’s bring the intensity today and try to move one step faster than we have before.
Looking at the double-unders first, we want to choose a repetition count that we can accomplish in no more than 90 seconds. At the 1:30 mark of each working round, we must move on past the double-unders. Modifying to 50 reps, 30 reps, or even using the 90 second as a cap and striving for as close to 75 repetitions as possible are all good options. But again, at the 1:30 mark, cap ourselves there.
On the deadlifts…
Part #1 (15’s) – A weight we can cycle for 25+ repetitions when completely fresh. On the lighter side.
Part #2 (10’s) – A weight we can cycle for 20+ repetitions when completely fresh. On the moderate side.
Part #3 (5’s) – A weight we can cycle for 15+ repetitions when completely fresh. On the heavier side.
As we visualize the workouts, we want to make it through each deadlift set with at most one break. If we are breaking more than once, the weight is too heavy. Today’s stimulus lies in pushing the pace on the burpees. On the burpees over the bar, recall the burpee step up. The movement does not change today – it is still a step up, but our goal today is to move one step faster. Again these rounds are short and fast. We won’t have much time on these couplets when we get there. Strive to be one step faster.
Cues in the mind for tomorrow:
1) Get off the ground fast. As soon as your chest touches, get back up with a purpose. Much like other movements, there is an elastic effect (a rebound) on the burpee if you time it right. Get up fast.
2) Breathe. Force the air in on the burpees. When we cycle for speed, as funny as this may sound, we tend to short our breaths. A training goal for today is to bring the intensity, but to keep our breathing dialed and focused.

Extra:

DEADLIFT STRENGTH ACCESSORY
3 Supersets:
6 Barbell Rows
12 Romanian Deadlifts
In these supersets, strive to hold onto the bar throughout. If we must drop from the barbell row to change to a mix grip, we are allowed to do so, but the goal is not to go so heavy that this is a absolute necessity. The weight used for the barbell row is the same to be used for the Romanian deadlifts.