.
muscle ups x 3
pushups x 6
squat jumps x 9
max rounds in 12 minutes
from 324
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"He who gains victory over other men is strong; but he who gains victory over himself is all powerful" Lao-Tzu
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info
1. gto 205 - 5.1.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
LOCATION
CONTACT
ARCHIVE
1. less than 175bw (177)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
ALONE... RELENTLESS... DRIVEN FROM WITHIN.
1 comment:
male.30.5'8".179lbs
8 rounds plus 1 mu
i'd be kidding myself to say my muscle up isn't still in it's infancy. possibly in the toddler phase but still awkward to say the least. i hadn't done the movement since march 5th and did only 4 on that day. i need to get my rings hung in the garage so that revisitation can be more convenient.
this benchmark will be important for me because i'm coming in at a higher than average body weight and just starting to turn the nutrition corner. next time this comes up it will be interesting to compare the results of better fuel and a lower gravitational demand.
as far as the prescription itself, my only critique is on the squat jumps. i wonder if 12 would be a better number. maybe it's due to my slower cycle time but the mu and pushups seemed to fatigue at a similar rate whereas the squat jumps always seemed to be over before any real discomfort set in. video analysis revealed that even though the top position was solid, my depth was borderline. i'm parallel but don't believe my hip crease to be below my knee on all reps. so i don't think this error was too much of a factor.
in the end the prescription is effective. however, i believe it will be a better test for those who have mastered the technicalities of the mu and who possess a solid base when it comes to their power to weight ratio. the fact that i was unable to string more than a couple mu together at a time allowed for more recovery than a similar benchmark i've done from the kool aid factory. with only borderline effieiency in the muscle up exhaustion was not as much of a consideration as was muscle failure. technical efficiency and increased power to weight ratio will help with this personal issue. in the end i look forward to being able to complete the benchmark with what i assume to be the intended resluts, a more balanced and exhaustive attack on all systems occuring simultaneously.
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