Full-Body Finisher: This All-Out Barbell Ladder Will Supercharge Your Metabolism
The best day to start is today, or so the saying goes, anyway. In truth, working from home, living at work and everything else about living in the not-so-new normal can make carving out the time for a solid workout surprisingly tricky. So you decide to start tomorrow, instead. Maybe the next day, even.
To cure us all of this 2020 conundrum, Faisal Abdalla has created this hard and fast barbell and burpee session. You can bolt it onto the end of your training if you have tamed your schedule. Or, if you just want to get a quick sweat on, hit it as a standalone workout and set your metabolism aflame.
You’re going to be performing two movements in an ascending-descending ladder format. So you do 10 barbell snatches and 2 burpees, then 8 and 4, 6 and 8 and so on. There is no pacing here. The only pace is ‘go’. Don’t let yourself down.
For time:
Barbell Power Snatch x 10-8-6-4-2
Squat down and grab the bar – Faisal suggests using 42kg, but if in doubt, start lighter – with a wide overhand grip. In one movement, explosively extend your hips (A) while shrugging the bar up and dipping underneath to catch it with straight arms overhead (B). Drop and reset.
Burpee Over The Bar x 2-4-6-8-10
Assume a press-up position (A). Lower your chest to the ground, pause then push away explosively, (B) hop your legs back in and jump into the air explosively, moving laterally over the top of the barbell. Land and repeat.
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