Barbell and Burpees

This is a very tough workout to do early in the morning. Lift 105lbs overhead before 6:30am I normally avoid. For some reason I was feeling rested and healthy, so I gave it a go.

With a little mobility and warm up I was able to tackle this workout as planned.
Push through all 15 burpees.
Complete 11 Deadlifts then rest. 8 Hang power cleans then rest, and 6 push-jerks and rest.

By stopping one rep before the next movement gave me a second to breath and make it so I didn’t have to do an additional rep. For example, starting the push-jerks I need to hang power clean the barbell to the rack position for the jerk. Therefor I could stop one rep short and still get all the reps in.

5 rounds every 5 minutes for 25 minutes:
15 Burpees
12 Deadlifts (155/105lbs)
9 Hang Power Cleans (155/105lbs)
6 Push Jerks (155/105lbs)

Score: Completed every round under 3 minutes.

I enjoyed this workout and I was able to complete it becasue I had a little more flexibility with time this morning, which was nice for a change.

Painful Morning Session

Cold, dark, wet, early, tired the list of reasons not to workout could go on forever. After hitting snooze several times I decided to suck in up and workout even if its not my best performance.

Feeling pressed to get this workout done. I jumped into this sprint and it took me 2 rounds to finally feel warm. Even if it wasn’t my best performance, I made time for myself, my health and I made it to the office on time. Win, win!

4 Rounds for Time:
21 Deadlifts (95lbs)
15 Box Jump Overs (20″)
9 Push Jerks (95lbs)

Score: 9:09

Slow and Steady

I’m on a 10 day workout stretch so this was a perfect amount of work to keep the body moving. The original workout I wanted to do had Assault Bike instead of box jumps. With the loud 80’s Airdyne from my grandmother I try not to use it in the morning, so I don’t wake up the family. Box jumps is a great alternative and really works the legs heading into the Push Jerks.

WOD:
AMRAP in 15 minutes
60 Double-Unders
30 Box Jumps (20″)
10 Push Jerks (85lbs)

Score: 4 rounds

Fast and easy flush workout. I was surprised how much I felt my legs on the Push-Jerks after the Box Jumps, for me that was the most challenging part of the workout. Since I don’t own a box I found that stacking plates to the desired box height works just fine. Its a pain for set up and clean up but it turns into part of my warm-up and cool-down.