315# deadlift
muscle ups x 3
power snatch x 6
max rounds in 10 minutes
deadlift starts at one and increases by a single repetition each round
-10 min. rest-
65# thrusters
rope slams
20" box jumps
9 minute continuous running clock; 30 sec. of work 1 min. rest
3 athlete rotation, 1 athlete works at a time, two intervals per movement
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I like the site updates and, as always, thanks for the vids and creativity
ReplyDelete95# power snatch?
the longer rope looked "harder" during the rope slams. any truth to that?
turbo. rx. 7 rnds. + 3 deadlifts/161 reps
ReplyDeleteThe title is truly appropriate, as this two-part showstopper goes from semi to fully automatic in 10 minutes of rest. The first component tests the durability of the posterior chain. With ascending reps at 315#, the only hope of edging out my co-authoring counterpart was to get ahead early, rub the magic lamp, and ask the genie for hollow bumper plates. Maintaining my edge into the eighth round, speed gave way to brute strength, as I could no longer pull the deadlifts without intermission. Solista mechanically assembled a straight set of DLs in the last round to surpass my effort by five.
Flip the selector switch and leave fire control set on auto; with 30 seconds of work and a full minute of rest, overheating the barrel was of no concern. This program enabled competition and teamwork. Individual scores were recorded, but so was the aggregate. The on again off again blitz allowed full recovery for maximum output on every interval. In nine minutes of total work (three minutes per athlete), the A-Team compiled 454 total repetitions. That equates to an average of 50.4 reps per minute or almost one a second. Those numbers epitomize work anywhere from planet Earth to the Dagobah System.
7 rnds + 8 deadlifts/156 reps
ReplyDeletePart one of this deadly duet demanded nothing short of an undaunted mechanized assault, unable to move the titanic as fast as the smaller and more agile version. Smooth and angry persistence would prove beneficial in the end. The muscle ups were business as usual whereas the power snatches were annoying little weavels nibling at my ankles. Consensus agreed that a more suitable movement would've been hang power cleans or snatches at 115# for about 5 reps. Reason being that it would've provided for quicker turn over and the hang position would make a more suitable marriage with the d-lift.
Part two proved the notion that the perfect ingredients elicit the perfect results. It was our endeavor to teach our minds to endure what seemed like indefinite butchery while teaching our bodies to deliver devastating blows at prescribed intervals with little or no drop in RPMs. It worked for the most part. The disparity in rope length was the only non standard variable in the equation. Since it is possible to work at 100% for 30 seconds it was necessary to maintain the same rhythm in order to score the same reps. For example, a poorly executed box jump might mean the difference in four reps due to the cost of recovery.
Furthermore, we want to teach our bodies to deliver the same power output across prescribed domains. If we accept the clinical qualities of a "repetition" then we might employ the same qualities in nature. Repetitive oxidative wods employing movements and power outputs that meet minimum gym conditions might not serve us well in nature. We should train levels of output in addition to other parameters.