by Coach Vanessa Dickens
Have fun with 18.2/18.2a, I challenge you to push a little pass your comfort zone. Pace the first 6 rounds, start a touch slower than you would normally, these burpees are going to catch up to you, lactic acid will cause a bit of burning in those legs. Find a comfortable way for YOU to hold the dumbbells, try your best to maintain form on your squats, chest up, weight in heels. This will allow you to control your breathing, conserve energy and protect that back—which might be burning due to the volume of burpees.
As for the burpees, this is not the time to try a new technique. Figure out a rhythm and style that works for you. I’m a big fan of landing legs wide on the jump back and then pivoting when I jump over the bar, that way I’m facing it on the other side. Here you want to be smart and conserve your energy. Burpees are tough, but you can make them a bit smoother and dare I say, fun!
At 8 rounds you’re halfway there. This is the time to dig deep and grind them out. A great goal is to finish under 10 minutes, that way you have a bit of rest before hitting those cleans. It’s okay if you miss your first lift or if it feels less than perfect, your body is in a bit of shock. Push hard, you got this. Remember, others can load your bar. Take advantage of this to compose yourself, shake out your arms and legs, and get after it.
Warming up: play around with lighter dumbbells, figure out your most comfortable front rack position. Build up to about your 60 percent of your current 1-rep and go over a touch, maybe 5,10lbs You know your body, choose what’s right for you! Here, we want to try to mimic how those cleans are going to feel in the workout. And when you get to the cleans, they are going to feel heavier, legs are jello, lungs are burning.
Most of all have fun, enjoy the journey, feed off the magic that happens when you are pushing and playing next to your friends. We’re all in this together!