How much faster can you do it now?
"Paper Shop 2.0"
One round for time of:
10 Swings @ 2 x 35lbs
10 115lb Deadlift
10 Burpees
10 115lb hang power clean
10 Box Jumps @ 24"
10 115lb Front Squats
10 Chest Ups
10 115lb Pushpress
10 Ring Pushups
10 115lb Back Squats
Post your time and your +/- from 2.13.09 to comments
Everyone needs to watch the video link below
Burgener Warmup
No matter how we do it or what we do, one way or another, we need to take the time and be completely warmed up before we do our workouts. With the amount of intensity we should be putting into them, it only makes sense to not come out of the gates "cold". Plus, something like the "Burgener Warmup" will help improve form / technique and lead to more complex lifts. That, in turn, will lead to better overall strength. Not to mention the added benefit of injury prevention.
Preparedness is something I've just recently started to take seriously. Dr. Kelly Starrett gives a great 2 part lecture in the CF Journal this week, specifically on the functioning shoulder, and how to prepare it for work. If you have access, I highly recommend.
ReplyDeleteI was experiencing significant shoulder pain during heavy overhead lifts, and HSPU. I would just grit my teeth and bare it. Now that I've started warming the shoulders up in advance, pain has disappeared.
5150 7:28
ReplyDeleteTrickle 6:35
Worlock 5:37
Beastmaster 5:01
Clint 4:38
Everyone improved from 2.13.09
See comments on that day for comparison
Video will be posted Saturday or Sunday
sorry i missed it guys didnt get off work until about 630
ReplyDeletelooks like fun ready to give it a shot tomorrow
Breathing Ladder KB swings 35lbs
ReplyDelete1-20-10
Planned to go back down to zero but a large blister slowed me down.
I obviously need to do more swings!
I believe that's 355 total swings.