A.Every 2:00 – 2-3 Legless Rope Climbs x5 = 2/2/2/2/2+1 (rested 1 minute after set of 2).
B.Bench Press – 5x 6-8 Rest 2 mins = 110kgx7/112.5×6/112.5×6/110×6/110×6 (had to increase rest to 3 mins)
C.Wtd GHD Situps – 5x 8-10 Rest 90s = 6kgx10/6×10/7kgx10/7×10/7×10
1 – 6 Muscle Ups = all sets 6 ub
2 – 2-3 Wall Walks = all sets 3 ub
*focus on quality
15 Burpee Box Step Ups (burpee over erg if knee bad.)
15 KB Swing @ 32kg
Rest 2 mins
= 3.39 / 3.31 / 3.32 / 3.29 / 3.30 / 3.30
BB step ups got pretty tough, for all sets adopted a push and walk out of the burpee which allowed me to cycle as fast as people without resting. All KBS were UB and fast, row was 1:39 – 1:41 for all sets. First few sets kept the row at about 1:39 but found for the fatigue this caused it wasn’t worth it so in third to fifth sets allowed the row to drop off to 1:41 and found I had more gas for the BBSU which allowed me to make up for the slower split AND gain some time.
Team thorium workout 3:
Part A: 10′ alternating max effort of 30″ down ups, 30″ double unders:
1ST MINUTE COMPETITOR 1 PERFORMS 30 SECONDS MAX EFFORT DOWN UPS, THEN 30 SECONDS MAX EFFORT DOUBLE UNDERS
2ND MINUTE COMPETITOR 2 PERFORMS 30 SECONDS MAX EFFORT DOWN UPS, THEN 30 SECONDS MAX EFFORT DOUBLE UNDERS
Alternate for 10 minutes (5 minutes total each). I was averaging 12-13 down ups and 60-62 DU a round.
PART B: 5′ to both find 1RM squat clean = 132.5
Had to do this workout as it is a qualifying workout for the competition. We’re currently sat in first place after winning the previous two workouts. Regarding this workout:
The Bad – I’m writing this on Thursday and my calves are a little sore now, especially the left. This amount of DU and down ups wouldn’t usually bother me but after not doing them for a while due to the calf I think this volume has hit me a little.
The Good – I cleaned 132.5kg in 3mm knee sleeves with no knee pain. This is the most I’ve cleaned since TAG, the most I’ve lifted pain free ever and in only 3mm knee sleeves is massive for me. Very happy.