Continue subtracting 1 PSC and adding 1 burpee per round until you have completed 20 rounds each. The workout is complete after you have completed your 1 rep round of PSCs and your 20 rep round of burpees in sequence.
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Daily Extras - Yeah, right!
Don't over-do it (mainly rookies).
Many refer to Specter as "two faced." You'll see why. It helps to stop for a sec. after 11 & 10, take a deep breath and smile a little. Then PLOW on!
From hungrymotherrunners.com - "Specter is probably the #1 hardest workout, to me, at GPP. It is physically and mentally exhausting. It pushes you to a different level. It humbles you and it is just plain ROUGH."
The mental part of this workout is every bit as ROUGH as the physical. Prepare yourself.
If your shoulders are smoked from yesterday, do reverse burpees for all or part of it.
If you've never done this before, we forbid you to do all the reps. Soreness factor is very high. Scale reps, rounds, weights, intensity and anything else imaginable to make this workout more manageable.
One of my goals this week was to be more social. At 8pm MST, every night this week, I will be going live on facebook to talk about the workout tomorrow. Most of the time you’ll be hearing about it there first. I am likely to rant about stuff too. I realize this isn’t a big selling point, however, if you have questions or comments about the week, or programming or whatever … am happy to stage them. This was our LIVE session tonight. I know, 44 mins is quite a commitment. If you’d like to skip around some here is the timeline as I remember it:
First few mins talked about the workout tomorrow.
Next few mins I was on about stuff most people wouldn’t find interesting or important.
Next few mins I talked about our 90 day Health Challenge with Profile Nutrition.
Next few mins I talked about my goals as they relate to the challenge.
Then, I thanked you and asked you to like and share (apparently that is a thing).