0-5, general warm up
5-15, specific warm up and set up
15-26, max work
26-30, recover and put away equipment
work:
max rounds and reps in 11 minutes of:
60% 1rm front squat x 3
chest to bar pull ups x5
60% 1rm deadlift x 7
burpees x 9
record results and thoughts on test #2
1 comment:
165/225 (62% of 1rm on each, 265/365)
4 rounds* plus 3fs, 5c2b, and 1 dead
* forget the burpees during round 4
this was a great combination done under unfortunate mental and physical conditions. i couldn't get squared away on what i was going to do and hadn't fully digested the commitment until i was half way through the 11 minutes. it was cold again, maybe too cold. i'm not interested in wearing gloves so i've got two choices...
1. suck it up and deal with the pain
2. stop trying to workout with cold equipment
for some reason it affects me more than it should and when combined with my lack of mental preparedness and my inability to effectively deadlift, i was in trouble. roughly 4 total rounds is far less than i would have expected and as you can see from the stills, i was beat down to recovery mode pretty much the whole time. i'd like to do it again with a longer warm up, knowing what i'm getting myself into, and in without the temperature being in the mid to high 30's. that being said, insular gym is not based on "ideal" situations and i've got to remember that even thought my performance wasn't at it's best that day, i'm still better for doing the work and will learn from it. if nothing else, i'm reminded of the need to remedy my deadlift issues and turn a weakness into a strength instead of ignoring it.
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