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.

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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-

13 Days out: Battle in the Burn Prep!

Hey guys! Sorry about my absence for so long, just officially graduated from SUNY Cortland with my bachelors in Fitness Development so I’ve been pretty busy to say the least.  A quick update is in order:

First: Set a new Front Squat PR! Up to 275lbs now, pretty happy about that.  Still chasing 300, but with consistency comes results; just gotta stay at it.  Next, I’ve increased my clean from 245lbs to 255lbs.  There’s video below if you’d like to check it out.  Attempted 265 a few times because I was feeling strong.  I was able to get it decently high, got under it just fine, but I jumped backwards and landed on my toes so I had no choice but to drop the bar in front of me.  By that point I was pretty spend and only getting sloppier, so I chose to shut it down for the day.

In addition to those new PR’s, I also set a new power snatch PR at 180lbs.  It’s not pretty at all, but at least it’s a jumping off point.  I know I can do it now so it’s just time to clean it up.

Lastly, I have been signed up for a CrossFit competition held by my good friend and all around awesome dude, Jamie Swagler at Burn City CrossFit.  The competition is called “Battle in the Burn” and Jamie actually had me design the logo as well.  It will be an outdoor event in an open field so chances are good there will be a decent amount of running/sprints, bodyweight exercises, light barbell work, and (according to the hints) a tabata!  If you are interested in competing, please visit: Battle in the Burn.

So today, I wasn’t able to proceed with the program I put together to train for this, so I did an impromptu outdoor workout with my 15lb dumbbells and my 25lb sandbag.  Not a lot of weight but you can sure put together a lot of suck when there’s also stairs, hills, and a big open area!  That and I’ve been pampered with indoor, air conditioned training areas.  Training outside in the hot, muggy environment just made everything that much worse.

WOD A)

  1. 5 burpee-high pull w/25lb sandbag (SB)
  2. 15yd sprint
  3. 5 clean and press w/ 15lb dumbbells (DB)
  4. 15yd sprint
  5. 15yd hill sprint
  6. 45yd sprint back to starting postion
  7. Repeat x3

WOD B)

  1. 21-15-9 of Deadlift and Hang Clean w/SB

WOD C)

  1. 30yd SB Right shoulder carry
  2. 30yd sprint
  3. 30yd DB lunges (these were just the worst!)
  4. Repeat x2

WOD D)

  1. 25-20-15-10-5 of DB Floor Press w/elevated feet and DB Chest Fly.  DB’s do not leave the hand until full completion of a round.

WOD E)

  1. 20 minute AMLAP (As Many Laps As Possible) of:
  2. 45yd run (up the stairs at the end)
  3. 10 Pushups (at top of stairs)
  4. 45yd run (across to other set of stairs then down the stairs)
  5. 5 Pull-ups on the side of the wall
  6. 45yd run
  7. 10 Military Press w/DB
  8. 45yd run
  9. 10 Bent over rows w/SB

The Quad Part 1 The Quad Part 2

WOOF!  Rough day but I love it.  This is what it is all about, see you all June 2nd at the Battle!!

Here’s the videos I promised earlier:

Stay Strong!

Mixing It Up: Music Choices

I’m not sure about you guys, but when I hit the gym, I try to do everything I can to maximize that day’s workout.  An integral part of that for me is my music selection.  Whether I am working on my Oly lifts that day, power lifting, WODing, etc etc etc I have certain bands that flip the beast mode switch for me and send me Super Saiyan.  Today I wanted to share some of my favorites in hopes that maybe I can broaden your musical horizons, or at very least get you busting out a few more reps,  lifting a few more pounds, or burn a few more calories than yesterdays workout.  So here they are!

Power Lifting:

For power lifting, I find slow to mid-tempo stuff to work best.  It’s got to be heavy and it’s got to be angry.

Bands to Check out: The Acacia Strain, American Me, The Abominable Iron Sloth, Bongripper (check out Hail and try to tell me you didn’t start to bob your head to the beat)

WODs/AMRAP/Rounds/etc:

Anything I do at high intensity for time has to have some fast, loud and heavy music accompaniment. These bands are great when you need the tempo to match your work output.

Bands to check out: Terror, Trap Them, Converge, Disfear

General Good Stuff:

The Minor Times, Extermination Dismemberment, Devourment, Bacchus, Cursed

Converge+DSC_7411Edit2

Got some personal favorites? Share them with the rest of us so we can check them out!

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”

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