1/16/2023
Power clean/push jerk – 3 singles @ 215-225lbs, rest 2 min x 4 sets
225 – forest set was a little shaky, but that was due to some technical flaws. Tried to take about 6 seconds between reps and was pretty good but if position was slightly off with that short of a break would either have a bad leg drive in jerk or not able to go tng at shoulder. Last 2 sets was very happy with
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(potential camp workout for our season prep camp, if you can, get me some good notes on this one in terms of (rep schemes, limiters, potential time cap, any adjustments that you see as being valuable, scaling options, etc)
For time
35 toes to bar
20 bar facing burpees
25 chest to bar
20 bar facing burpees
15 power cleans (135lbs)
20 bar facing burpees
8:10 – for me, i decided the workout doesn’t really start until the chest to bar position of the workout, break up the TTB, did 15-8-7-5 – was a little slower on breaks than i wanted but that was ok, as burpee were smooth, not fast but slightly under 1 minute for pace, (MAJOR FOOT NOTE FOR ME – i had a good plan for the c2b and was excited to be aggressive, but then I’m still pretty sore from the ghd on saturday and the TTB was just enough to feel a little bit of carryover into first set of burpee but on the first set of c2b my abs were not happy —- didn’t feel anything in warm up but then at speed i was like oh shit) quick transition from burpee to c2b – did 5 to start just to make sure i got going from the transition but wasn’t feeling great, then did 7-7-6 – breaks were longer than i wanted but was still pretty disciplined here. 2nd set of burpee was a bit slower for sure but tried to keep it stedy and keep moving. For PC did 5 quick singles, rest, and repeated that and then sprinted burpee.
As far as notes for a workout, in a camp setting this could be a fun workout, all rep ranges are low enough to keep turnover high, but still have to pace a little bit, and i could see this encouraging a bit of a race. Going into it I was thinking what is the burpee speed that still is pretty fast but won’t effect me to lose time on the other movements. For myself i wish I could’ve been a little bit fresher to push the pace on the c2b, an 8 minute time cap would be really aggressive, I think had my abs not been so sore I could’ve gotten sub 8, but for camp maybe a 8 or 9 min cap. Could possibly push the reps a bit higher on the c2b, i think it’s a good number of burpee overall for a 5-9 minute time domain workout……i like the 35 TTB to start, could pretty easily go 30 c2b if you wanted a little more volume, but keeping the synchronicity of the number scheme would have to go 25 power clean and that might slow it down a bit. I knew at 15 i could do big sets of fast singles but you put that number at 20 could do the same but at 25 would slow that down a lot of myself. For scaling on the spectrum of caliber of athlete 10-12 (or maybe 15) burpee to keep burpee speed higher, i would think for that end of the spectrum going 20 TTB -> 16 pull up -> 12 power clean —- those are my initial thoughts of scaling and trying to keep times/effort/stimulus similar.
My personal limiter was how bad my abs/trunk flexion was effected after the first set of TTB, towards the back half of the first 20 burpee i could feel them but the first 5 on c2b made me take a longer break then i ever would take, I wanted about a 5 second break but i would say at that point it turned to probably 12-15. As for my limiter, what that tells me is at least enough trunk flexion volume that I am unaffected by movements that need a strong hollow contraction.