Blog Archives

Burpee High Pull

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.

burpeehighpull

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.

Have fun!

-Weakness into Strength-

Elevation Masks: Elevating the Suck

My good friend Michael Sawyer was kind enough to let me borrow his Elevation Mask a while back and I just hadn’t gotten around to trying it out.  Finally, I decided today was a good day to give it a go.  It was quite the experience.

elev-2

My workout today consisted of:

Strength:

5×5 Deadlift

5×5 Bent Over Row

3×10 Zercher Sandbag Goodmorning

Conditioning:

30 Sandbag High Pull/Burpees for time followed by

30 TRX Atomic Pushups for time.

I wore the mask for all of the exercises and only took it off after all my sets of a given exercise were finished or if I absolutely had to get more oxygen.  All in all, it made the entire lifting session exhausting.  My heart rate was through the roof for the entirety of the workout.  I would NOT recommend this product for someone with a low to moderate amount of cardio.  This is for higher level athletes for sure.

Also, for anyone who has asthma like myself, you’ll experience similar feelings to an asthma attack if you really try to push the envelope.

If you’ve got the base amount of conditioning in, I would definitely say give this a shot.  If nothing else, it will add a new variable to your workouts and hopefully spice things up for you. Enjoy!!

-Colin

“Make your weaknesses your greatest strengths”

Clean Progressions

Hey guys!  A couple weeks ago my good friend, Marc Balistreri, and I recorded a few instructional pieces for you.  Here’s the first one in the series detailing some simple progressions you can practice in order to learn the clean.  Have fun and enjoy!

-Colin

“Make your weaknesses your greatest strengths”

file000371392811