TESTING:
Phase 1:
As many rounds and reps as possible in 4 Minutes of:
325lb. Deadlift x 4 reps
Muscle-Up x (males-4 reps)
Rest exactly 8 minutes, and then:
Phase 2:
As many rounds and reps as possible in 6 minutes of:
185lb. Squat Clean x 6 reps
Handstand Push-Ups x (males-12 reps)
Rest exactly 6 minutes, and then:
Phase 3:
As many rounds and reps as possible in 8 minutes of:
Row 500 Meters (50 SDLHP w/ 45#BB)
10 Chest-to-Bar Pull-Ups (Supine)
10 Burpees
(Athletes will receive 1 point for every 100 meters rowed.)
The athletes' scores for each phase will be the total number of repetitions completed. Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
Training Outcome:
Phase 1: 3 rounds + 4DL + 2MU (failed x 2 on last round)Phase 2: 3 rounds + 2 SC
Phase 3: 3 rounds + 3 SDLHPs
Total Reps: 30 + 56 + 213 = 299 + 1pt for 100 SDLHP reps = 300
Notes/Thoughts:
Phase 1: The first phase ended up about like I thought it would. I was hoping for 4 complete rounds but I figured the MUs would be a limiting factor. I missed on the last two MUs of the 4th round. I also didn't feel very good on the DLs. I think I should have warmed up better. Just sort of jumped into it.
Phase 2: Again, was hoping to get 4 rounds in, but that wasn't happening. The Squat Cleans were no joke. I had a miss on the last rep of the 2nd round. A couple of times I caught the the bar funny and it was like I was stuck mid squat for about 3seconds trying to get it up. It sucked. HSPUs were done UB first round, 6-6 second round, and 8-2-2 the last round.
Phase 3: This just sucked. Not much to say about it. The SDLHPs were a nice touch going into the CTB Chin-ups (UB-UB-5-3-2)...and burpees felt like the break...I did put the bar down too many times on the SDLHPs. First round was UB, second was 35-15, third was 25-10-15.
Cash-Out:
Did some sets of 5 on bench with Ben and some push-ups.
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