.workout # 1
225lb back squat x max reps in 3 min
pull ups x max reps in 3 min
for total reps
then, 4.5 hours later
workout #2
6 x
165lb power clean x 7
150 meter run
afap
further explanation and movement standards here
pull ups x max reps in 3 min
for total reps
then, 4.5 hours later
workout #2
6 x
165lb power clean x 7
150 meter run
afap
further explanation and movement standards here
3 comments:
for anyone looking for a couple great workouts to test themselves in a single day, try these out. no complaints on the programming. a pretty balanced day.
workout #1
10+5+3+3+3=24
12+8+5+5+5+2+4+3=44
squats went well. would have liked to have gotten to 30. pull ups were more difficult than i'd imagined after coming out of the rack. had to take a pull up away from myself after watching video, didn't quite get my whole ear above the bar. i wonder if it makes sense to score these equally. i have a feeling i would have done better overall skipping my last set of three squats and getting in more recovery at the end of that section before hitting the pull ups.
workout #2
16:07
will someone please tell me how to clean and run within the same event. this combination is detrimental to my overall abilities and is keeping me from being as well rounded as i would like. lower back tightness keeps me from being able to stride out on the run and adds to recovery time between cleans. frustrating.
workout #1: 60 reps
workout #2: 8:49
lower back = really tight.
-jh
A lot of people took a break between the squats and the pull ups (30 seconds or so). I think it depends on your weakness. To get more reps, I only came out from under the bar (in the rack) once...BUT I think that simply stabilizing the bar on your back also costs reps in pull ups...BUT I knew I was not going to be pumping out pull ups, so I focused on squats. If you favor pull ups, you may profit from the break, YET you would have to risk that precious time. In any condition, three minutes of any exercise is brutal...while the break worked for others, I could not justify the rest time.
As for the clean and run...lips were turning blue, legs were slow. I tried to start by "linking AMRAP of the cleans together" which usually meant the first two or three (I really need to work on this). After that, singles were 1.) breathe 2.) pick it up 3.) put it down 4.) repeat. One thing that cost me on this workout is the bar had to be motionless before you ran. I had to come back and stop my bar from rolling on the first round (5-6 seconds).
Good work guys! Now do it again wearing a mask to simulate the altitude.
MJ
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