Going to throw a few burpees at you this Friday. Staying away from you legs a smidge. I mean, today we have a few, but nothing like last week and the week before and definitely not as many as Friday!
This will be short for a couple of you. If you are one of those who will go under 20 minutes, you'll need to do this at "Ludicrous Speed." Like, seriously. You need to go fast. Then go to the rope jumps.
If you do it right (and you are ready for it - not one second before), you should be coughing all day after this.
Program a clock to continuously repeat 15 rounds of: 10 sec work + 10 sec rest. During the work phase, take a bar from floor to OH & hold for the remainder of 10 sec. At the 10 sec bell, lower to the ground WITHOUT A DROP and rest for the remainder of 10 sec. Repeat 15x.
Go heavier if last time was too easy for you.
You might want to weight the bar in small increments. Bumpers seem to go on and off during this workout. Please watch out for stacks of weights on the floor.
The inspiration for the NO DROP instructions is due to the fact that our cheer guys cannot drop the flyers. They have to catch the girls on the way down. There is MUCH fitness in this, but you have to be careful. Wrestling the bar back to the ground takes more energy, precision and concentration. If your concentration lapses for even a second, you are exposing yourself to potential injury. If you feel you are too tired to put it back to the ground softly, just bail.
When you are moving weight overhead NEVER use a false grip (read THIS ). Especially if you plan on getting tired and sweaty!