"bench(more)"
135lb bench press x 14
burpees x 15
25lb overhead plate lunges x 16
as many rounds as possible
as many rounds as possible
17 minutes
work courtesy of john in ict
a temporary solution
results
results
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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.
2 comments:
this was something i would have never come up with, especially for today. 185lbs and some squats left a mark on my whole being today. residual crept in each hour increasing my ability to walk like the dead. an amrap? with burpees? no, that was the last thing on my mind today. nope, i had a hot date with some power cleans where things were going to go nice and smooth. a little technique work in a controlled situation was on the horizon. then, i got the text "you ready for your assignment?"
crap, he remembered, it's his turn
after seeing the prescription i was considering recommending some changes but figured i'd leave it alone, knowing that one of us was going to learn a lesson in programming. to my surprise it was me. this combination / rep scheme / load worked much better than anticipated. my ability to conserve energy where possible in order to complete the task efficiently was tested in new ways. the first round of bench press was a walk in the park and even though i knew my time in lala land wouldn't last forever i had no idea what i was in for. the second round felt like 165-185 and was the last set to go unnbroken. from there on out it was 10,5 until the final 11 went up 5,4,2. overhead lunges had to be attacked with full speed in order to save the upper extremeties for the bench. burpee technique had to shift, using more leg than normal on the way down so that gravity could be more evenly spread instead of catching it all with my upper body. coming off the bench press fatigued like that and using the normal plan of attack would have had me eating rubber. nice work john. thanks for the push today, i'm quite sure i'm better after this effort and even more confident that i put in a harder day than i would have otherwise.
4rft
5x full squat clean @ 165#
10x american kbs @ 55#
15x box jump @ 24"
9:01
goob
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