Friday, 26 February 2010

300 Workout, Complete at Last

Location: Woodcock Sports Centre, Aston University
Date: 26th February

Workout: Cheat '300' Workout

25 Chin Ups - 17, 7, 1 (two more on second set - nearly only two sets!)
50 Deadlifts (Romanian) - 30, 20 (less on first set - grip gave way)
50 Push Ups - 38, 12 (one more on first set)
50 Box Jumps - (50) (single set beats two last time)
50 Floor Wipers - 20, 10, 10, 10 (four more on first set)
25 x 2 Clean and Press with Dumbbell - right arm (10, 9, 6) , left arm (15, 10)
25 Chin Ups - 6, 5, 4, 3, 2, 2, 2, 1 (did not finish last time)

Total Time: about 33 minutes

Post Workout Nutrition: scrambled eggs, pumpkin seeds and cocoa, 25 minutes later.

It was good to finish one of these workouts at last.

On the first set of chin ups I came close to needing only two sets - this would have been a first.

I need to get some better straps so I can stop being limited on the deadlift by the post-chins weakened grip. I am pretty sure I can do the 50 in one go if the grip is taken care of.

My one-rep activities with the barbell earlier in the week seemed to give my press-ups and floor-wipers a little lift, leading to better reps on the first sets of each; and I was especially pleased to do all 50 box jumps consecutively. I slowed down towards the end, but it was still a legitimate 'strike'.

This time I did genuine clean and press with the shoulder exercise rather than cheating with the snatch version. This meant 5 sets instead of two, but it was less demanding in cardiovascular terms.

Overall, 33 minutes seems quite slow - the biggest contributors were the increased sets required for the correct form on the shoulder exercise and the many sets required to complete the final chin-ups.


frankifries said...

Ive got some straps from Gold's Gym that have worked wonders on heavy weight--well heavy for a girl but, you might want to check the local Golds and see what they got. Good job completing this sucker

Adam | SEE said...

Wow! This is tough.

I have substituted double unders for the box jump (no box available) in a similar challenge. That intense cardio in the middle makes you grateful for the transition to floor wipers.

Your times will come down, now that you know you can get through this.

Methuselah said...

Thanks Frankifries - I did have a pair of Gold's straps once - and you are right, they did the job. I'll order some more.

Methuselah said...

Adam - what are double unders? It sounds like skipping, which would be pretty tough too, I think. I'm planning to hit this every couple of weeks or so now, and see if I can get down to 25 mins. Thanks for the encouragement.

Adam | SEE said...

Double unders are great fun with a jump rope: Take one very fast jump rope - bounce as high as you can - spin rope under feet twice before touching down - repeat!

Methuselah said...

Thought so - will give it a try!