A1: Powerclean 3.2.1 x 4; 15 sec rest
A2: Pullups 7.7.7 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 12 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 15 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 30 second static hold, against a wall if necessary.
If there is any clarification needed, please ask.
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Expanding human capacity...
6 comments:
Are cleans touch and go, or is a 3-5 second re-set allowed? Also, Is the load for the cleans not to failure? Any % recommendations for that weight?
Thanks Nathan! Im having fun with this. Trying to follow it to a "T" , so let me know if you want me to record or give you any other feedback?
You can do touch and go reps if you want, but a 1 to 2 sec reset is also fine... I wouldn't go more than 3 seconds. Just enough time to set the back and lock everything in.
Push the weight on the pcs. You can experiment with what you're able to do as you progress through the workout, and then we'll be able to get some data on what % of a powerclean a 3.2.1 would be.
If you miss a rep, just note it and adjust successive sets.
I'd love any and all notes you make or feedback you have. The more specific the better.
Glad you're enjoying it man. Great to have you onboard!
Is the rest period after the semi colon, the rest between each series? So, 4 minutes after each set of 12 burpees? Seemed very generous.
15 sec rest between exercises.
4 min between rounds.
If it wasn't taxing, you didn't go heavy enough on PCs. These are essentially intervals with 2x rest to work.
I hope you didnt do 12 burpees, rest four minutes, 12 burpees etc...
It should be like this:
Powerclean 3.2.1
rest 15 seconds
Pullup 7.7.7
rest 15 seconds
12 burpees AFAP
rest 4 minutes
x 4
A1 Round 1: 205# PC/ total round time of 2:30
Round 2: 215# PC/ 2:40
Round 3: 215# PC/ 3:17
Round 4: 215# PC/ 4:10
* Cleans felt good in first 2-3 rounds and was strict with the intervals and rest periods. Wasted more time during last 2 rounds. Felt good with Pull ups, short rest periods didnt give me a problem.
B1 Ran out of time
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