. 4 x
24kg swings x 12
24" box jumps x 9
c2b pull ups x 6
185lb p.clean x 3
run x 200m
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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.
3 comments:
Fun workout. Technique on power cleans as with everything is key especially in this kind of combo. Can't wait to find out what is in store for tommorow.
Looks like a good one.
-trickle
174bw 15:15
it's amazing the difference 30lbs can make in an effort such as this. at first this scenario reads like many others until the second to last task is reached and the question is invariably asked "185?"..."why not 155?".
at 90% of my current 1rm this load demands respect, attention, and unfortunately, time. going fast and reaching an obstacle like this is something i believe tests numerous aspects of our training.
typically you'll see efforts in the 80-95% range being done before a metcon such as what the one above would have looked like had it been prescribed at a load in the 155 or 75% range. there is nothing wrong with this... if you're always going to take 3 minutes between lifting something heavy. my point is this, why not work technique and strength both in and out of "stressful" situations? what could possibly happen?... we realize we're not as strong as we think? we surprise ourselves? oh, no, wait... what if we fail? i did, villa did, so what? we also did a 15 minute metcon WHILE getting in 12 power cleans at near maximal loads.
there is no one way, no single answer, and if anyone states otherwise turn the channel. experimentation of all types is the key, just don't do it blindfolded. sharpen and focus your gaze. start with your goals at the center and surround your peripheral vision with any and all ways to reach them. from this point it's only a matter of time, thousands of mistakes, and application of the lessons learned before progress is made.
thanks for coming by villa. tomorrow will be a different story all together.
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