Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6
Then…
Against a 3-minute running clock…
400 Meter Run
4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (155/105 lbs)
Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets.
400m run
8 reps C2B
Power Cleans 4 reps each sets @ 50 kgs
10, 10, 10, 10, 10
Scaled the RMU to feet on a box.
Good one.
3 min on/3 min rest
My wife and I alternated, and the extra minute helped my consistency.
400m run all 1:40-1:43
4 c2b and 4 strict ring dips
155 power cleans: 3, 4, 3, 4, 3
Nice work with the 155. Like C2B dip modification.
Nice! It’s always fun to work out with a spouse. ???
Thanks and great work on the metcon! You did an amazing job. Do you get to workout with your husband very often?
Did the following:
400m row
12 pull-ups
135lb power clean
Score: 6, 7, 7, 7, 10
Went touch and go on that last round. Probably should’ve done more of that for all the rounds.
Really enjoyed this, the rest periods were just enough that you could push on every round
Crushed it Ryan. Way to put the hammer down on the last round!
Nice job Ryan. Good amount of reps in a tight window of time.
Rounds of working time from 3 to 3.5 min with remaining of 5 for rest.
Got 1 run in before the heavy rain then 400 meter row.
400 meters
4 ring MU (goal was ub. Stopped if there was a fail)
> 4ub, 3, 4, 1, 4, 3
PC 115lb 6 reps each round
Pretty fun. Kept the run row pretty relaxed .
Great job Joseph! I’m looking forward to hitting this later on today. Great work on the ring muscle ups! I’m hoping I can eventually get 1!
Thanks Mike. Went ok for a guy that can string a few together. I am sure you will hit that goal.. maybe 2019 goal?
It’s pretty quiet around here these days.. Either way, I’ll keep logging my (often scaled down) workouts.
A.
5 rounds on the 5 min clock
400m run + 5 x 70kg touch-and-go powercleans
Each run done between 1:40-1:45. Straight to powercleans with a couple of breaths to set before first rep. Each round done in 2:05 max
This was a good one for me to maintain intensity. Lower back started getting tight but pushed through.
B.
3 sets of 7 strict pullups
Good work Shaun! I’ll still be here posting. I’m curious to see if other are back now that vacation time is wrapping up here in the US. I had noticed you’ve been scaling a number of workouts. Are you nursing a minor injury? No shame at all in scaling. I was just wondering since you’re such a strong, fit guy.
I’ve just been low on motivation lately mate, and had a 2 week break a month ago that I’m still bouncing back from. I’m finding scaling down a better thing for me – so I can go unbroken/no breaks on workouts as opposed to having big rest periods.
You’re right about one thing on your last sentence – I’m (a bit) strong but not fit. I just happen to be a big guy which helps on the rower/bike and with the barbell!