A. Strength Progression Week 3
Front Squats 3 x 5
*Add weight to last week if movement quality allows.
B. Burgeron Beep Test
EMOM for as long as possible:
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees
*Complete one round then rest remainder of the minute. Repeat until no longer able to complete a full round in under 1 minute.
Scaling: Reduce reps across all movements.
Photo: Two of our legends @GrantWilliamsPhoto & Gail – obviously pre WOD 😀
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Warm up:7 cycles of:Squat > Inchworm> Push-up Front support rotation (15 seconds each position) 3 cycles (for best movement) of:5 Front Squat/Goblet Squat5 Push Press Then,3 x 5 Thrusters.Build in weight towards complex. Practice receiving barbell behind the neck. “Bear Complex”- Option 1. BarbellFive rounds for load:Complete 7 unbroken sets of: 1 Power Clean1 Front Squat1 Push Press1 Back Squat 1 Push Press *No letting go of the barbell or resting on the ground.*Can combine movements Eg. Power Clean + Front Squat + Push Press = Squat Clean into Thruster.* Rest as necessary between rounds. Dumbbell or Kettlebell variationOption 2.Five rounds as heavy as possible:7 unbroken sets (per side) of:1 Power Clean1 Front Squat1 Push Press*No rest between sets *Can combine movements*Complete 7 sets of left, 7 sets on right*If various weights are available build in weight/otherwise go as heavy as your movement quality and available weight allows. #Note: Get into the right head space for this one. Take on the challenge!!!*Record WOD option, equipment, weight.
