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The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.

This shape allows our bodies to be efficient pillars at bearing weight during our exercises.

IN-GYM WORKOUT for Thursday 2/25/2021

a. Warmup

Complete 2-3 times
10 calorie row
5 burpee complex (pushup + bottom-only burpee + burpee)
10 prone scorpions
5 snatch-grip push press + OHS
10 v-ups
5 HR/HSPU

then 3-5 trainer-led reps of the BURGENER WARMUP.

b. Strength

  • Pullup Strength Ladder: E2MOM do 1-2-3-2-1 for 3 rounds
  • EMOM do 3 front squats + 1 jerk for 12 rounds. Challenge: Pull barbell from ground?

c. Conditioning

(CGO 17.1)

for time/20:00 cap
10-20-30-40-50 DB snatches, 50/35/20lbs
15 burpee box jump overs, 24/20/12”

This means you’ll do 10 DB snatches, 15 bbjo, 20 snatches, 15 bbjo, 30 snatches, 15 bbjo, etc. Post time to journal or comments!

READ: Why Our Food Needs to Use Less Water – BBC
WATCH:

In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.

These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!

IN-GYM WORKOUT for Tuesday 2/23/2021

a. Warmup

Complete 2-3 times

20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups
10 HR/HSPU

then BURGENER WARMUP. 3-5 trainer-led reps

b. Strength

EMOM x 10 do snatch + OHS twice, then

EMOM x 5 do 2 snatches

c. Conditioning

AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)

READ: Why Our Food Needs to Use Less Water – BBC
WATCH: