Monday 4.02.12

Here is the description of the Burpee from, and the best one I could find:

To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.

Strength:  Front Squat 3-3-3-3-3

Conditioning:  10-9-8-7-6-5-4-3-2-1 reps of:
- Push Press (115/75#)
- Burpees - touching a 1-foot mark above your max reach

For the Push Presses, Clean the first rep in each set from the floor.  For the Burpees, look at the video and notice how they move from a squat to a push up and back to a squat.  At no point are they on their toes till they jump.  Look at description point (3) "Leap up as high as possible...".  To get the most out of Burpees, you should be jumping high on every rep, not just allowing the toes to leave the ground.  So we are adding a mark to jump to for today.

Posts weights and times to comments.


  1. SWOD: 105 x3, 115 x3, 125 x3, 135 x3, 145 x3

    Metcon: 12:51 @ 75

  2. SWOD: 3x 135, 155, 185, 195, 200
    METCON: 13:37

  3. SWOD: 115, 125, 135, 145, 155x3
    Metcon: 10:56 rx

  4. SWOD 135# to 175# 5x3
    Metcon 13:45 Rx'd

  5. SWOD: 75 to 115x3
    Metcon: 26:18@95#

  6. Swod: 65, 85, 105x3, 125x1, 120x3
    Metcon: 13:26 @ 75# (I cheated by starting each set of push presses with a thruster instead of a full squat clean AND then a push press)

  7. Swod back squat 85x5, 100x5, 115x8
    Metcon 15:38 @80# full clean every time I picked up the bar.

  8. SWOD: 105x3, 110x1
    Metcon: 24:10 @ 65#