Thursday, May 27, 2010

THE STAGE


Work
"The Stage" from insular gym

400m Sprint
--Recover 60 seconds--
emom 5:
1 Power Clean @ 175
3 Clapping Pushup
5 Squat Jumps

Sprint 400m
--Recover 60 seconds--
emom 5:
1 Back Squat @ 245
3 Burpees
5 KB Swings @ 53

Sprint 400m
--Recover 60 seconds--
emom 5:
1 Deadlift @ 315
3 Ring Dips
5 Box Jumps @ 24"

Sprint 400m

start each sprint at the end of the last minute of the previous emom
use that time plus the minute of recovery before the next emom to make the needed load changes
no more than two bars may be used

SCORE IS TOTAL TIME OF ALL FOUR SPRINTS

Consortium - con·sor·ti·um[ kən sáwrtee əm ]:
combination of organizations for common purpose: an association or grouping of institutions, businesses, or financial organizations, usually set up for a common purpose that would be beyond the capabilities of a single member of the group

4 comments:

  1. trickle27.5.10

    Clarification: Score is total time running 1 mile (4x400m sprints). Post total time minus 18 minutes to comments. 2nd, 3rd, and 4th runs begin at the end of the 5th minute of work, not immediately after the last rep is finished.
    Example: Run 400m (takes 1:10), minute rest, start emom when clock says 2:10, then 3:10, 4:10, 5:10, and 6:10. Start next run at 7:10. If that run takes 1:20, start next emom at 9:30.

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  2. Anonymous27.5.10

    Good workout clizzy. My 400m run needs some work.
    -trickle

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  3. Anonymous27.5.10

    Nice one clint, not sure of my exact times but I did sweat, second round was not fun!
    5150

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  4. insular gym27.5.10

    Thanks for doing it. I posted the results over at insulargym.com and will write more tomorrow. Any feedback is welcome.
    Next time we do something like this remind me not to follow beastmaster. The guy is physically fit for sure but mentally I'm not so sure. I mean seriously, you gotta wonder about a guy who can't count to 5...
    I didn't catch it either so I'm just as guilty. Still a good one. Thanks again.
    Clint

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