Hey guys! Quick one for you today. Here is another installment in my FusionFit series I did for Mong Phu during my time as the intern strength and conditioning coach over at Fusion Mixed Martial Arts. This one is explaining the Burpee High Pull.
For anyone who has performed a burpee before, you already know they have a high metabolic demand…aka they suck! Sure 5 or 10 isn’t the end of the world, but 5 or 10 followed immediately by another exercise then back to the burpees? Now you have a recipe for sweat and progress. But what about the elite athlete who has trained their body to scoff at the simple burpee? This is where things get fun for someone like me.
There are a plethora of innovative ways to increase the difficulty of the burpee such as a burpee pull-up, burpee broad jump, etc etc. The list could go on and on. One of my personal favorite iterations of the burpee is the burpee high pull. You begin with a standard burpee but with a sand bag (or dumbbells) in your hands. Drop down just like normal, but on the up phase, instead of just getting to the standing phase and dropping back down, you deadlift the sandbag off the floor and pull it vertical to about chest/chin level depending on your ROM restrictions. Now even this has a couple different ways to perform the same movement. With a lighter weight, you can use all arms/shoulders the perform the high pull, or you could use a heavier bag and utilize violent hip extension to thrust the bag up to the high pull postion much like the olympic lifts. Your choice really just depends on what your training goal is.
These are a great way to add yet another stimulus to your already demanding burpee. I wouldn’t recommend these for a beginner or novice client, but once they are ready, it’s a great tool to use to rev that heart rate up.
-Weakness into Strength-
So after a weekend off, I was determined the hit the gym hard today… and that I did! I wanted to focus more on the actual metcons starting this week to prepare myself for the rigors of three hard workouts in one day as will be the case at the battle. I maintained my strength component with front squats but I reduced the volume to account for my increased WOD volume. My workout looked a little something like this today:
Front Squats 3×3: 225 / 245 / 265(x2 then failed on third)
Front Squats 2×1: 280 (New PR) / 285 (failed attempt)
WOD A: Minute 1- 1 Clean and Jerk / 1 over the bar and back burpee, Minute 2- 2 C&J, 2 over the bar and back burpee, etc etc till all reps can not be completed in the minute
WOD B: “Annie” 50-40-30-20-10 Double Unders and Situps
WOD C: 10,9,8…2,1 of Burpee Pullups and GHD situps
Definitely a rough day, and tomorrow will be more of the same until I start to taper off to ensure I am ready to go 100% this Sunday!