.
400m sprint
recover 60 seconds
emom 5:
175lb power clean x 1
clapping pushups x 3
squat jumps x 5
400m sprint
recover 60 seconds
emom 5:
245lb back squat x 1
burpees x 3
24kg swings x 5
400m sprint
recover 60 seconds
emom 5:
315lb deadlift x 1
ring dips x 3
24" box jumps x 5
400m sprint
start each sprint at the end of the last minute of the previous emom
use that time plus the minute of recovery before the next emom to make the needed load changes
no more than two bars may be used
score is total time of all four 400m sprints (total work time minus 18 minutes)
400m sprint
recover 60 seconds
emom 5:
175lb power clean x 1
clapping pushups x 3
squat jumps x 5
400m sprint
recover 60 seconds
emom 5:
245lb back squat x 1
burpees x 3
24kg swings x 5
400m sprint
recover 60 seconds
emom 5:
315lb deadlift x 1
ring dips x 3
24" box jumps x 5
400m sprint
start each sprint at the end of the last minute of the previous emom
use that time plus the minute of recovery before the next emom to make the needed load changes
no more than two bars may be used
score is total time of all four 400m sprints (total work time minus 18 minutes)
squat jump top of rom = open hip while off the ground
results*
3 comments:
score should equal total time from start of first 400 to end of last, minus 18 minutes.
each run should not be started until the end of the previous emom. ie, rest will vary by individual based on how fast the work is completed during the 5th round of said emom.
* beastmaster and myself unknowingly and unintentionally skipped the 5th round of the deadlift/ring dip/box jump emom. our times are therefore irrelevent even though one could add approximately 0:15 to the average score assuming the final run was done at the same pace.
more on today's scenario later...
turns out 5150's results are skewed as well. he followed suit and, after seeing me and beastmaster head out the doors, skipped his final round of work as well.
based on my goal of testing both strength and speed in the same effort, there's not much i would change about this one. the first emom could have been loaded a little heavier, maybe 185, the bw movements could have been doubled as well. this would have brought the first section more in line with the difficulty of the second and third. each load is approximately 85% of my 1rm and, not surprisingly, the deadlift portion was the most difficult for me. i've gotten stronger in this area but i still don't feel like i have a solid grasp on the technique. stars after each effort resulted in a brief pause before starting the ring dips and dizziness lasted well into the box jumps on a couple of the efforts. unfortunately i turned my mind off during this last section and inadvertently did only 4 rounds. the middle section was the most difficult due to the shorter recovery time that remained after 3 movements that take longer on average to complete than the others. proper setup under 245 requires patience and can't be rushed. burpees and swings both have slower cycle rates than other movements of the day. in the end i feel more confident with my ability to move heavy loads while fatigued in the p.clean, squat, and deadlift. i also had another confirmation that my running has got to improve. that's something i don't have much confidence in while fatigued.
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