2024 DEKA Tips and Tricks w/ World Champ Kevin Gregory - Zone 10 RAM Burpees

Описание: Practice single arm DB or KB snatches to feel what a “lock out” feels like.

Tip the RAM down to the ground to start. Land your chest or upper mid section on the RAM to optimize your explosive power on the pop up. Sprawl your feet wide, knees to the ground, and get your hips toward the ground at the bottom. Think “kneeling push up” on the way up to spare some chest and triceps for the pop up. As you pop up hop your feet to the outsides of the RAM so when your feet are on the ground the RAM is between your feet and in your center of gravity. Next Snatch the RAM from the ground to FULL OVERHEAD EXTENSION at the top of your burpee.

Fastest burpees require the RAM to go straight from the ground to locked out overhead and then straight back to the ground. If you’re trying to survive, on the way up or down, graze the RAM off your quads to bounce it up or down.

If you need to step back or step up, make sure to place your feet in the spaces mentioned above.

Mentally count yourself to a set of 5… then another set of 5… and so on til 20.

When you complete last rep, Place the RAM on the ground. Any bounce constitutes you having to fetch the RAM and place it down in a controlled way during which the clock will continue running. Don’t miss a PR bc your RAM is bouncing down the parking lot after you completed all the hard work.


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