Stimulus Of the Day
Squats in 5 sets or less
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. Talk to your coach about reduce burpee volume to 30 reps for deconditioned athletes. Scale to regular burpees or burpees bar step-overs.
Whiteboard Of the Day
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.
Accessory Of the Day
5 sets:
3 front squats
Barbell comes from the floor.
Build to a heavy triple.
Metcon Of the Day
For time:
50 front squats (95/135 lb)
50 bar-facing burpees
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