135# power clean
-1 min. rest-
muscle ups
-1 min. rest-
double unders
-3 min. rest-
2 min. max reps
135# power clean
-1 min. rest-
muscle ups
-1 min. rest-
double unders
-2 min. rest-
1 min. max reps
135# power clean
-1 min. rest-
muscle ups
-1 min. rest-
double unders
score is total repetitions for each movement
This looks like a great WOD. I'll give it a go after the games. Or maybe Monday.
ReplyDeleteShawn Nocatee
congrats on the muscle up!
ReplyDeletei agree with Shawn, nice layout for this one
killer video
When the two point consortium coalesces nothing less than weapons grade formulas are produced; hence, today's metabolic defiance of the status quo.
ReplyDeleteAfter walking away from the drawing board and initiating the strategic war plan it was agreed that pace would be imperative in order to successfully emulate the synchronic symphony of Blitzkrieg execution. A race between the tortoise and hare would be won by a third party, immune to the pros and cons of speed; rather, tuned in to and capable of, maximizing the metabolic machinations of the existing hardware.
The toxicity of E2MO2M had progressively grown more stifling, unable to eradicate the noxious poison loitering in the deep underground tunnels, bottlenecking at the liver, and discouraging the muscles from further activity. The deep and incapacitating feelings of despair plowed a precipitous trench in the fertile field of doubt. Fortunately for me, anything that passes through the incinerating furnace of determination that isn't in pure synchronicity with the world order experiences rapid deflagration. There is no time in this life for mercy. Soreness and weariness will be made miniscule by the next task. What we can and can't do is a matter of perception.
PC 31-18-10 = 59
MU 17-12-8 = 37
DU 130-115-70 = 315
TOTAL = 411
Lessons learned: The touch and go technique has been officially degraded to unserviceable. Rationale: It is technically impossible to employ proper clean form without resetting. The oly movements and derivatives thereof are far more complex and demanding than portrayed in the public consumption media. The pace used for the cleans was only as fast as form permitted.
The other two movements required submaximal intervals with minimal rest in order to squeeze the numbers. MUs were broken in 3s. It might have been more beneficial to do 5s as I realized in the end. Or even 5s and 3s, employing fewer sets. DUs were the same. I started by using sets of 20s but in the end increased. There is no way to know which plan was best but it's always worth exploring for next time.
turbo. PC: 29/21/11 = 61
ReplyDeleteMU: 20/13/9 = 42
DU: 126/111/70 = 307
The collaborative efforts witnessed here rival the composite force of Voltron. Our intellectual property is a Blazing Sword, shredding the inferior armor of substandard programming. Today’s concoction, just another example of value added training. A mixture of technically diverse movements, each demanding a steadfast approach and fundamentally sound execution. Fail to exercise appropriate caution and sound strategy; be prepared to surrender under the flag of physical duress.
As mentioned above, initial review of this format should predict pacing. Three minutes is long enough to fry an egg or your entire workout. Controlled work is mandated to produce ideal results. This program was designed for endurance. As such, my tempo cultivated almost identical repetitions per minute for each movement in every round.
A long-standing debate has come to a decisive close. Touch and go repetitions for g2oh or power cleans are inefficient. They are faster, and in certain situations or rep schemes warranted, but for sustained work, are not recommended. Setup for a clean movement is critical, the preliminary position feeds efficiency. And efficiency is the key to moving loads repetitively for any substantial duration. Touch and go does not facilitate resituating over the bar properly on subsequent attempts.
Avoiding the personally experienced hazards of touch and go, I employed the drop and reset technique. First, at 158# it takes far too much energy to track 85% of my body weight back to the deck over six minutes of combined work. Why unnecessarily expend reserves completing a negative when longevity is the goal? In addition, dropping the load permits the operator to reset the feet and bar to ideal position, reestablishing the source of proficient movement.
95# PC: 16/11/6= 33
ReplyDeleteMU: 2/2/2= 6
DU: 125/97/65= 287
Total: 326