Wednesday 05.12.21 Workout

Derek Hurdle

BOX BRIEF

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AMRAP 5:
Buy-In: 50 Wall Ball Shots
12 Deadlifts
12 Lateral Barbell Burpees

[Rest 5:00]

AMRAP 5:
Buy-In: 35 Wall Ball Shots
9 Deadlifts
9 Lateral Barbell Burpees

[Rest 5:00]

AMRAP 5:
Buy-In: 20 Wall Ball Shots
6 Deadlifts
6 Lateral Barbell Burpees

ALTERNATE VARIATION

AMRAP 5:
Buy-In: 25 Double Dumbbell Thrusters
12 Double Dumbbell Deadlifts
12 Dumbbell Facing Burpees

[5:00 Rest]

AMRAP 5:
Buy-In: 20 Double Dumbbell Thrusters
9 Double Dumbbell Snatches
9 Barbell Facing Burpees

[5:00 Rest]

AMRAP 5:
Buy-In: 15 Double Dumbbell Thrusters
6 Double Dumbbell Devil’s Press
6 Dumbbell Facing Burpees

WHITEBOARD BRIEF

For the Deadlift, the loads go up as the reps go down. This will allow for faster rounds even though the Deadlift gets heavier.
AMRAP 1 – aim for 2+ rounds
AMRAP 2 – aim for 3+ rounds
AMRAP 3 – aim for 4+ rounds
The 5:00 rest period between rounds will provide enough recovery to push hard.
QUICK TIPS:
Try to not be too conservative on the Wall Ball sets. The more you break, the more you rest, the less time you will have for the Deadlifts/Burpees.
Take a deep breath and start Deadlifting a little quicker than you feel ready for. Try to commit to no more than 2 sets for all AMRAP’s (i.e., 12 = 8+4 or 6+6, and 9 = 6+3 or 5+4).
Remember, the first pull from the ground is the hardest. Set ‘well’…respect the position before lifting.
The Burpees! Ahh…you know what to do. Slow is smooth and smooth is FAST! 😉 Breath before going to the floor.

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