255# squat cleans x 1 x 5
using an emom format choose any movement or combination and perform the following:
1-3-5-1-5-7-1-7-9-1-9-11-1-11-13-1-etc. as high as possible
score is highest minute
towel pull ups tied with a girth hitch around an I-beam
no pull up bar? no excuse!
With power thrusters at full charge the squat cleans were nothing more than perfunctory, establishing solid base, heels connected to the earth's magnetic field and being driven straight from the core. One deep bellow of dusty air, butt down, chest up, meat hooks locked, hook grip installed, lats contracted, and blast off. The bar gets underway slowly like a star ship leaving docking station, building up speed and reaching a crescendo as the hips explode, timing the shrug, and pulling the bar into the rack. Standing up, watching the world shrink, and dumping the goods politely. It's just another day at the office.
ReplyDeleteFor the perceptively inclined and astute conscript of this army, we not only issue the requisite tools for success but also the tools to build the tools, i.e. formats, templates, and blue prints. With the goal being independence and self-sufficiency we would be remiss to claim unquestionable authority. The hundreds of tiny outposts across the fruited plain are the backbone of the counter revolution. We only provide the audacity.
The aforementioned number scheme could be used with any movements and weights. Instead of engaging a laborious search for the perfect movement and weight it was my intention to get the technology on the streets allowing the end user to work out the bugs.
Formula: 32steps4word 1 step back.
I chose 155# bench press and strict towel pull ups, alternating movements. Conclusion: two movements might not be the best idea as a failure on one constitutes a stop on the other. It would've made more sense to pursue each movement alone until failure. Furthermore, the weight was a little light on the bench press. Attrition came on the second set of 11 pull ups at the 14th minute finishing with a total of 133 reps. Instead of the traditional minute ladder this may be a better formula for squeezing in more reps and minutes. Pushing forward and pulling back is a common tactic that has proven useful on almost every battlefield. The only way to win this war is to keep adapting to the enemy's tactics, subduing weakness and pursuing the unfettered consumption of strength.
would the following example fit the rep scheme:
ReplyDeletemovement 1 - 80-85% 1rm power clean (1,1,1,...)
movement 2 - chest to bar pull ups (3,5,7,...)
movement 3 - double unders (5,7,9,...)
or have i missed the mark on this.
Never thought about it this way. Original idea was to supplant the standard incremental ladder, i.e. 1,2,3 etc with some thing a little more dynamic. The 1 rep allows for recuperation so as to get a little further than the standard ladder. The original idea also called for a single movement. You are proposing a different scheme which may have some merit. Further research is needed. Good call on movement one for the 1 rep. Pull ups are a good choice as well. I predict this to be the weak link. There is only one way to know.
ReplyDelete