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10-8-6-4-2*
185lb bench press
ankles to bar
95lb overhead squat
*run 400m after the ohs reps of 10, 8, 6, & 4
10-8-6-4-2*
185lb bench press
ankles to bar
95lb overhead squat
*run 400m after the ohs reps of 10, 8, 6, & 4
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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.
5 comments:
15:33
at first glance this scenario may look like a hodge podge of unrelated material thrown together as an eclectic mix of fairy tales and bedtime stories. with your cereal box majic view finder in hand you may realize the reasoning behind each ingredient. first and foremost this is a runners dream, but wait, we'll get there in a minute. first the bench press: 185lbs (for most people) is the point where high reps for muscular endurance and low reps for strength meet in a convenient package of a plate and a quarter. this load was chosen as slightly heavier (relatively speaking) than the ohs to test ones ability to press while fatigued after the run. believe it or not breath plays a large role in cycle time and continuous repetitions on the bench. so, when you're already fighting to get it under control taking the load from the rack will make you think twice. ankles to bar: an awkward movement at first and seemingly related to the dead hang in many ways, i contend it will challenge ones grip strength, core, focus, and coordination simultaneously. with prefatigued hooks, holding on to the bar and torquing your bodyweight up to full rom is not a walk in the park. patience and coordination are key, you don't want to come off the bar if you don't have to. finally the ohs: a relatively light load at 95lbs but the power snatch and ensuing demand for stability while moving up and down, while trying to maintain focus and rigidity, is compounded by previous fatigue. get over the bar, get it overhead, and go. the sooner you get thru these the better. finally, about those 400's: this is where the battle is won or lost. recovery time between efforts is reduced with the passing of each consecutive, descending, set while general fatigue builds across the board. in the end (for me) this is a running workout. i'm sure more than half my time was spent on the hwy and that the majority of the room for improvement lies in this area. i'll continue to mix running into my efforts as i see no other way to get better but at some point my mindset is going to need to change if that goal is to be reached. i've got to stop getting thru them and start attacking them. otherwise, i might has well roll over, give up, and wave the white flag.
Why didn't you run after 2?
standard procedure seems to end efforts like this with a run where a person can go all out and have nothing waiting for them. not saying that's a bad thing but in this case i wanted there to be work waiting. something that had to be completed after doing the "all out" last run. looking back, instead of another run at the end, i wish i would have added a run to start so that the situation of starting in on the bench press fatigued would have been replicated a 5th time.
14:58, and vurp.
-jh
thanks for trying it out
another close one...
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