The Almighty Burpee

You love them…  With all your heart. 

So during Friday’s conditioning piece Chesty would like you to do his “Graceful” burpee.  Emphasis on form first then speed.

Check out this video on how to do “Graceful” burpees.

Shep Shep

Friday Lesson Plan:

Warm Up: Coach Choice

4×6/6 Side Plank Twists

Strength/Skill:

A) 12 Minutes Heavy Deadlift Single

B) 8 Minute OTM:

2 Speed Deadlift (40% of Established Single)

Conditioning:

1000m Row
50 Graceful Burpees

Saturday Lesson Plan:

Warm Up: Coach Choice

1×15/15 Stiff Legged Windmill

Strength/Skill:

A) 4×8 Empty Barbell Overhead Squats

B) Warm Power Clean

Conditioning:

8 Rounds: Partners Trading Off Movements:

6 Power Cleans 155/115
200m Ball Run 20/12
12 Ground Rows