max rounds and reps in 20 minutes of:
85% 1rm back squat x 1
muscle up x 2
hspu x 3
rope slams 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:
11 full + 1 squat and 1 muscle up
status: self assigned online term paper complete
instructor: 3-2-4.com
report focus: the efficacy of heavy and technical training while under compounding fatigue and stress in a limited time format
the proper combination of strength, skill, and speed work needed vary largely by individual depending on genetics, previously logged hours in the gym, and personal goals. regardless of gifts, past efforts, or focus one must make time to get stronger, faster, and acquire new skill sets. expansion of ones personal arsenal is the most important and possibly rewarding area of focus one can partake in. many times it's not the lack of knowledge of ones weaknesses or the unwillingness to meet them head on as much as it is an issue of hours in the day to do so. many possible solutions exist this side of an early morning endurance effort, mid day strength session, and evening speed work. the luxury of this primary solution is one many don't possess due to time constraints. furthermore, the ability to lift heavy loads with 3-5 minutes recovery between efforts or execute the more complex body weight movements while fresh is far too controlled of an environment if we're to be mimicking the demands of real world situations. heavy for time has proven to be a highly effective strategy for improving strength and capability on a limited budget. 20 minutes may be enough for an effective squat session but the added benefits of compounding oxygen demands and skill work under stress would normally be saved for another day or later, second effort. in my mind the last year or more of combining opposing aspects of ones training into an unorthodox program has proven that efficiency with one's time and training methods will result in better personal programming and faster results. when working under time constraints there is no better solution than creating your own personal hybrid program of heavy for time. without the luxury of a personal coach one is left with no other choice than to find online mentors and learn as much as possible through daily digestion of work completed, personal experimentation, application of lessons learned, and the commitment to maintain diligent mental tracking of what is to be saved and reused while never being afraid to purge the recycle bin.
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