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Russ Greene 05-21-2006 01:18 PM

"Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you'll be fitter than any world class runner, gymnast, or weightlifter."
- Coach Glassman

On that note:

4 rounds for time
8 bodyweight clean and jerks
8 ring muscleups
800m run

Anyone want to shoot for under 20 minutes on this workout by August 15? I'm not going to actually try it for a month or so until I bring my overhead strength up to the point where I can jerk 175 for a bunch of reps, but I can't wait. Two miles run, 32 muscleups, and 32 bodyweight clean and jerks in under 20 minutes would be one hell of a feat.

Adrian Bozman 05-21-2006 01:40 PM

I like it.

Except for the running part, which I suck at...I'll give this a shot soon.

Russ Greene 05-21-2006 01:48 PM

I can handle the muscleups and the running, and the cleans, but the jerks will give me plenty of trouble. I'm doing lots of presses, jerks, overhead squats, and overhead supports to fix that weakness though.

Charlie Reid 05-21-2006 03:54 PM

i'll give it a go....if i can get a bar out to the track somehow

Josh Everett 05-21-2006 07:56 PM

Russ, this workout in theory favors the "little guy" on all 3 movements. How about having a standard wt for the C&j of say 100k? Big guy advantage on C&J little guy gets an adv on the muscle ups & run.

Russ Greene 05-21-2006 08:46 PM

Good point, Josh. In fact that's something I just said in the fitness section. Being a little guy at all of 173 pounds I of course like little guy workouts. I can only power clean 100k right now, for a single, fresh, so 100k for reps in the middle of a workout would be way out of my league. I'm dedicating this summer to becoming more powerful so hopefully I will be able to handle that kind of weight in the future. If we set the clean and jerks at 175 that would be more realistic for my level of strength, as well as that of most other guys on this board, but it would also still heavily favor smaller guys because of the running and muscleups. Could anyone here besides you rep 100k in the clean and jerk in between 800m runs and sets of 8 muscleups?

Jerry Hill 05-22-2006 04:51 AM

Isn't 135lb overhead anyhow pretty much a crossfit standard? This would help the big guys who can snatch it and who might easily cl&J it.

The 800 meter x 4 is the true killer here.

Russ Greene 05-22-2006 10:04 AM

135 is a little light. I'm looking for a weight that will be a pretty heavy high rep clean and jerk for most of us here.

Jerry Hill 05-22-2006 02:23 PM

Russ,
You could try to come up with some crazy power output formula.

I remember in Ex Phys Lab we tested for this. Despite the fact I vert jumped higher my lab partner had a higher power output because of his higher bdwt. This would more than even the playing field in the MU, 800 and bdwt cl&J.

-jh

Josh Everett 05-22-2006 03:53 PM

Your right Russ, 100k is a little much but how many guys 220+ you know that can do 8 muscle ups? I guess the key is determining what exactly is a novice capacity for the 800m, C&J, & gymanastics.


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