push-ups max reps in 2 min.
air squats max reps in 2 min.
-6 min. rest-
pull-ups
push-ups
air squats
6 min. running clock to complete max reps partitioned in any way
record aggregate reps for each movement from both efforts separately; compare total reps to first effort and record +/-
score is +/- difference in each movement
Pull-ups: 85/96 = +11
ReplyDeletePush-ups: 71/72 = +1
Air Squats: 105/105
Total: 261/273 = +12
A comparison test to evaluate both will and smarts. The transparent goal: Find a way to accumulate more repetitions of each movement in the same amount of time under the unsettling condition of pre-fatigue. The format requires an honest approach, sandbagging the first effort will undoubtedly lead to increased numbers on the repeat. With a sincere max attempt, all subjects produced strikingly similarly results.
The preliminary round was a chance to evaluate capacity for each exercise. Starting fresh with pull-ups was an opportunity to validate one particular theory. Employing the butterfly kip allows rapid reps; I’ve become more efficient with this method. A stronger kip has added momentum and staying time on the bar. As I thought, but neglected to execute, the best strategy for this technique is precede until failure. Breaking the set early offers no benefit. I opened with 60, yet stopped well short of redline. With over one minute remaining, I chalked only 25 additional pull-ups. Continuing the first set would have resulted in ~10 extra reps and cost far less time. Push-ups are brutal as a follow-up and air squat totals suffered from 50 OHS.
Now, recruit a strategy and best your effort. I chose 10-10-10, doing seven rounds, then making up the remaining difference in both pull-ups and squats. I must mention, the most sensible policy seemed to be splitting the upper-body components with multiple sets of air squats, giving the chance for added reprieve.