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Old 09-16-2008, 11:10 PM   #141
Dave Gibbs
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Re: Hybrid Program Heavy Metcons

DL 60kg tabata. cant put bar down, rest in hang position
rest 2 mins
hang power clean 60kg tabata. cant put bar down, rest in hang position.
rest 2 mins
push jerk 60kg tabata. cant put bar down. rest in rack position.
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Old 09-17-2008, 09:19 AM   #142
Brian Reckdenwald
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Re: Hybrid Program Heavy Metcons

Quote:
5 rounds for time of:

5 pullups with 40# vest
10 2 pood kb swings
25 double unders
I did this one last night...and, as expected, it was miserable. I finished in 10:13. It was a good one for sure.

That 2 pood kettlebell sucks the life out of me with each swing.
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Old 09-17-2008, 10:24 AM   #143
Sean Dunston
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Re: Hybrid Program Heavy Metcons

I did this on Saturday-

21-15-9 for time of:
Dead lift @ 100% body weight (160#)
Back Squat @ 75% body weight (120#)
Burpees

My time = 9:50.

This was actually more challenging than I thought it was going to be.
David told me his training body (215# body weight) is going to try to tackle it tonight.

I hope more people give this a try. Crush my time guys - I was alone in the gym, and was the first person at the affiliate to try it. Somebody please do this in sub 6:00 - that is what I thought I could do it in, prior to attempting it.

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Old 09-17-2008, 01:36 PM   #144
John Wierzowiecki
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Brian Reckdenwald View Post
I did this one last night...and, as expected, it was miserable. I finished in 10:13. It was a good one for sure.

That 2 pood kettlebell sucks the life out of me with each swing.
For me it's the DU. I could do that workout minus the DU and feel very little pain.

Yesterday's self hazing:

5 rounds of:

10 ring dips
10 2 pood kb swings
25 double unders

8:24

Different than the other one. This might need some refining. Then again it killed me so whatever. It served it's purpose. I'm not having good success spinning my Buddy Lee rope. The most I did yesterday was 15 unbroken or so.
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Old 09-17-2008, 08:21 PM   #145
Jeffrey Thorn
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Re: Hybrid Program Heavy Metcons

i've been following this thread for a while and am really interested in the program, i was just curious how all of you split these training sessions up concerning recovery. Do you perform these workouts in a strict pattern or randomize?
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Old 09-17-2008, 09:16 PM   #146
Adam Scheiner
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Sean Dunston View Post
I did this on Saturday-

21-15-9 for time of:
Dead lift @ 100% body weight (160#)
Back Squat @ 75% body weight (120#)
Burpees

My time = 9:50.

This was actually more challenging than I thought it was going to be.
David told me his training body (215# body weight) is going to try to tackle it tonight.

I hope more people give this a try. Crush my time guys - I was alone in the gym, and was the first person at the affiliate to try it. Somebody please do this in sub 6:00 - that is what I thought I could do it in, prior to attempting it.

I will give this one a try next week for sure. What killed you? Burpees?
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Old 09-18-2008, 02:18 AM   #147
Richard Macaulay
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Re: Hybrid Program Heavy Metcons

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Originally Posted by Adam Scheiner View Post
I will give this one a try next week for sure. What killed you? Burpees?
yeh i wanna do that to, i think it would defo be the burpees, just sucking the wind out of you, which you need just before doing deads?!

Ricky
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Old 09-18-2008, 07:22 AM   #148
Sean Dunston
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Adam Scheiner View Post
I will give this one a try next week for sure. What killed you? Burpees?
Believe it or not - it was the dead lifts.

This is what I wrote in my WOD log about it:

Quote:
For time: 21-15-9
Deadlift 100% BW (160#)
Back Squat 75% BW (120#)
Burpees

My time: 9:50.

I THOUGHT this would be a 6:00 or under WOD.

This WOD absolutely sucked - the life out of me.

I did not think that the 160# dead lifts were going to be so bad - man was I wrong! I was able to crank through the round of 21 on the deads and squats without putting down the bar, but I broke up the burpees 10, 6 and 5. I figured the round of 15 would be bad - just like the round of 15 thrusters is always bad during Fran. What shocked me, though, was just how AWFUL the round of 9 was. I had to go 3, 3, 3 on the deads, and 3, 4, 2 on the squats... I just kinda fumbled through the burpees - not really fast but no breaks in the final round.

If you want a BURNER of a WOD, this is a good and definitely challenging... but unless you have really high 1 RMs on the deads and squats, I might recommend bringing the weight down a bit. I thought body weight would be a good choice for the deads and that it would be no big deal, since my 1 RM is about 275% of body weight. And my squat is over 2x bodyweight also... but it didn't matter.
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Old 09-18-2008, 08:33 AM   #149
Arturo Garcia
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Re: Hybrid Program Heavy Metcons

Your 1RM is 275% of your BW? Niiiiice!
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Old 09-18-2008, 08:36 AM   #150
Sean Dunston
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Re: Hybrid Program Heavy Metcons

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Originally Posted by Arturo Garcia View Post
Your 1RM is 275% of your BW? Niiiiice!
Thanks -- but to be honest, 275% of body weight is relatively easy when you only weigh 160#. It is only 440# - and I'm sure most of the guys contributing to this thread are probably way ahead of me in 1RM dead lifts.
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