Tuesday, October 14, 2008

Burpees get the finger

More back squat therapy. The good news is that my glutes and hamstrings are perpetually sore, which means that I must be recruiting the right muscles now. Per my trainer, I'm basically starting from scratch, working at no more than 75% of my former 1RM until my form and depth are perfect.

Buy in - 10 minutes of squat rehab


Back squat
  • 5@45#
  • 5@65#
  • 5@85#
  • 5@95#
  • 5@105#
  • 5@105#
Most of these felt good - my form has definitely improved. The ones that felt off (hurt my hip), I corrected on the next rep. I need to keep working flexibility and kinesthetic awareness, back squats twice a week.

Cash out (with a 20K 'bell)
  • 1 KB swing + 11 burpees
  • 2 KB swings + 10 burpees
down to...
  • 10 KB swings + 2 burpees
  • 11 KB swings + 1 burpee
11:47

Mother of God, do I hate this one. I did this same met-con (a mini version of the Sissy Test) a few weeks back, with only 10 rounds (55 swings + 55 burpees = 110 reps). Today I worked 11 rounds (132 reps), and managed to keep the same pace (11.2 repetitions per minute). I'm going to keep adding a round - given that I can continue cranking at this pace - until I get up to the full 20.

The swings are easy, even with the 20K. It's the flippin' burpees that slow me down. Author's Note: I do not clap at the top of my burpees. Screw burpees - they get no applause from me. In fact, during Round #8, I gave the finger at the top of the burpee. True story.

I take today as a sign that I am officially back to 100% capacity post-flu. Bring it.
It's all about: , ,

3 people drop some props (leave a comment here):

Richard Vanmeerbeek said...

Haha you better give the finger every single burpee then :p

Happy to see you're back 100%. Squat therapy will help for sure. I've incorporated the 10x3 with my back and front squats in the PMenu wods in order to get stronger, it really rocks !

October 14, 2008 2:18 PM
Daniel said...

I made it 70 days on the burpee challenge before spraining my ankle knocked me out. While I don't actually think the full 100 day challenge is a good idea for anyone but the most mentally deranged, the first fifty days did manage to both conquer my loathing of the movement as well as improve my speed and endurance with them. Now I do 100 burpees as a morning HIIT workout without really thinking twice about it.

This is not to suggest that burpees don't suck. Oh, they most certainly do. Just that it is possible, given the right combination of free time and mania, to not hate them.

October 14, 2008 5:48 PM
Jason Struck , RKC said...

If you're going to the RKC, expect the burpee.

I did about 120 of them over the course of 2 1/2 days.

PS: Front Squat= 110x3
Back Squat= 105x5
???
WTF???

October 15, 2008 11:38 AM

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