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complete 15 double unders every thirty seconds until failure
only unbroken sets count
recover, then:
as many rounds as possible in 8 minutes of:
16kg snatch x 5 + 16kg ohs x 5 (alternate L/R each round)
24kg swings x 10
32kg russian swings x 15
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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:
double unders.
probably one of the most unique and skill related movements we employ in this quest for "fill in your goal". finally, i'm starting to begin to feel comfortable with them. one thing is for sure, negligence of this movement will have you wrapped up in your rope watching the seconds tick away frustrated and experiencing complete lack of control. i've been there before, more than i'd like to admit, and i don't want to revisit that level of frustration any more than is necessary.
0:00-0:30 15 unbroken
0:30-1:00 15 unbroken
1:00-1:30 15 "
1:30-2:00 15 "
2:00-2:30 15 "
2:30-3:00 15 "
3:00-3:30 14 (fail) 15 unbroken
3:30-4:00 15 unbroken
4:00-4:30 11 (fail) 15 unbroken
4:30-5:00 9 and out of time
the kettlebell work was a last minute idea that seemed interesting and worth the test drive. i struggled to determine how short or long of window to employ and, in order to promote intensity, decided on a relatively short domain. each movement / load / rep scheme was fairly balanced in relationship to the next but the russian swings seemed to demand the most attention and effort. the 16kg bell doesn't get near the use it did this time a year ago and i felt like this should change. the snatch + ohs combo is something i've always enjoyed and need to work in from time to time.
4 rounds
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