We made such improvements in all of our squats that I am keeping the warm up and mobility stretches the same for this week as last. For all Wall Balls, Cleans, Thrusters use a target ball for your butt. Squat depth is very important and we could all use a check on whether we are going far enough at times.
MONDAY 1-23-12 (Burpee Day 23)
"Elizabeth" for time:
21-15-9
Clean (135, 95) - full squat, use a target ball
Ring Dips
TUESDAY 1-24-12 (Burpee Day 24)
5 Rounds for time:
12 Wall Ball Shots (20, 14) - use a target ball again
12 Toes to Bar
WEDNESDAY 1-25-12 (Burpee Day 25)
Split Snatch - rather than a full squat, use a split stance to receive the weight
1-1-1-1-1-1-1
then: AMRAP in 8 minutes:
3 Split Snatch @ 50% of max
6 Pistols - alternate legs
9 Double Unders
THURSDAY 1-26-12 (Burpee Day 26)
5K Run for time
*new route - the old one was a bit short, but it gave us great times!
FRIDAY 1-27-12 (Burpee Day 27)
"Jackie" for time:
Row 1000 meters
50 Thrusters (45, 35) - again, use a target ball
30 Pull-ups
SATURDAY 1-28-12 (Burpee Day 28)
OPEN GYM
Come in and make up a day that you missed or make up a workout that you would prefer to do.
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