3 x
165lb power clean x 5
burpees x 10
3 x
165lb front squat x 10
rope slams x 20
3 x
165lb deadlift x 15
full situps x 30
execute each pair on the 5 minute interval
if any pair is not completed in less than 5 minutes a penalty of 10 burpees per second over will be incurred. total penalty burpees are due immediately upon completion of the final pair.
1 comment:
i sit here humbled with the validity of the last couple weeks thoughts swirling in my mind like the ingredients of a bad drink in the blinder.
too heavy of a load?
yes
lack of proper fuel?
yes
lack of rest?
yes
my eyes and perceived abilites were larger than my stomach and reality on this one. a true failure in programming. i believe the scenaio would have been perfect at 135-145lbs but under the prescribed rep scheme and time domains 165 was too much to swallow. especially during the second pair. backsquats may have mitigated the pain but the load would have still left a shortage of recovery.
4:23 on the first couplet left me with 0:37 to prepare for the second, not enough time. i stole some extra and took 1:37 and began the front squats. 6,4 on all three sets ground the train to a screeching halt. rope slams were attacked with all available resources but it wasn't enough, the 3 rounds took me 8:52, 232 burpees. stole another 1:30 before starting the deadlifts. because of the time demand of 90 situps, this was the only section i was worried about before starting. the previous work was obviously not considered as the section took me 8:02 to finish. for anyone counting at this point that's another 182 burpees for a total of 414, not including whatever penalty there is for the unprescribed minute and a half rest between pairs. in the end no burpees will be performed, my punishment will be quite worse and in the long term much more effective.
i'll be giving this set up another shot at a lighter load in the future because the idea of earning your rest based on high output is interesting to me. knowing what i do now there was an imbalance in the rep scheme or chosen movement for the barbell during the second pair. 30 165lb front squats in the middle of this simply aren't doable, at least not for me.
since this turned into more of a "for total time" workout the end result was 23:34
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