Today’s Conditioning – Burpees, Thrusters, Deadlifts

Posted: March 21, 2013 in Uncategorized

Did a fun conditioning session today. I wanted to hammer a medium-length circuit at the beginning and then do some heavy lifting while I was fatigued. In MMA or BJJ, it is important to be able to generate large amounts of force even when you are fatigued, whether that fatigue is due to muscular failure or high aerobic demands.To that end, the workout consisted of…

21 95# thrusters
21 burpees
15 95# thrusters
15 burpees
9 95# thrusters
9 burpees

Rest 5 minutes

15 minutes of (2×225# deadlifts and 2×185# bent over rows) every minute on the minute

Finish with 3 rounds of:

A1) prone 90 degree abducted dumbbell external rotation – 12 reps
A2) prone ‘I’ T3 raises – 12 reps

The 15 minute second portion of the workout may not seem like much, but after all of the burpees and thrusters, your energy will be sapped. Enjoy! #allgo

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