Today's challenge has to do with basic functional movements. We are trying to find our faults now instead of waiting till it's too late. You never know what will be thrown at you in life or the cf games.
The task:
400m Sprint
followed immediatly by
amrap 10min of:
deadlift x 6 with 120kg
push ups x 12
air squats x 18
followed immediatly by
400 x double unders (yes 400)
After sprinting 400m against the wind (that being exausting enough by it self), there is nothing easy about 120kg deadlifts. The push ups and the air squats are two more basic exercises after the deadlift. But what happens if you start getting burned out? You start getting sloppy. Trying to work on form when your tired is not an easy task. But it needs to be done. Again and again. Why? Keeping constant control of near perfect or perfect form will save you energy and strength. That helps you do more work faster. Simple.
The 400 double unders are great for increasing work capacity. Plus, after doing air squats, push ups and dl's, you can only get them done if you are concentrated and using proper technique.
The task:
400m Sprint
followed immediatly by
amrap 10min of:
deadlift x 6 with 120kg
push ups x 12
air squats x 18
followed immediatly by
400 x double unders (yes 400)
After sprinting 400m against the wind (that being exausting enough by it self), there is nothing easy about 120kg deadlifts. The push ups and the air squats are two more basic exercises after the deadlift. But what happens if you start getting burned out? You start getting sloppy. Trying to work on form when your tired is not an easy task. But it needs to be done. Again and again. Why? Keeping constant control of near perfect or perfect form will save you energy and strength. That helps you do more work faster. Simple.
The 400 double unders are great for increasing work capacity. Plus, after doing air squats, push ups and dl's, you can only get them done if you are concentrated and using proper technique.
Take the challenge and find out for yourself!
Our times and scores:400m/rounds/ 400du time
bou. 1:15/ 8 + 6dl/ 9:51
butcher. 1:32/6 rds/ 12:00 (did 1200 single's
rob. 1:16/7rds/13:07 ( du's *'*§$ed me!)
video will be uploaded soon. Waiting on vimeo!!!
ReplyDeleteGood luck Brian the Beast!
It was a rough one, my friend.
ReplyDelete