Sunday, 7 March 2010

Faster Cheat 300 Workout

Location: Woodcock Sports Centre, Aston University
Date: 5th March

Workout: Cheat '300' Workout

25 Chin Ups - 17, 6, 2
50 Deadlifts (Romanian) - 50
50 Push Ups - 36, 9, 5
50 Box Jumps - 50
50 Floor Wipers - 15, 12, 10, 8, 5
25 x 2 Clean and Press with Dumbbell - right arm - 15, 10; left arm - 15, 10
25 Chin Ups - 5, 4, 4, 3, 3, 2, 1, 1, 1, 1

Total Time: 32:51

Post Workout Nutrition: paleo breakfast of champions with apple & cinnamon, 15 minutes later.

I have stopped using the emoticons to indicate where I have needed fewer or more sets for a particular exercise, and concentrate on the primary objective - to get all the work done as quickly as possible. Ultimately, the goal is to be able to do each exercise in a single set - but sometimes tactically it can pay to take two smaller rests instead of one long one.

Additionally, the rest between exercises, which I am striving to reduce to a minimum, can affect the number of sets needed for the next one. On this occasion I took very little rest between the chin ups, deadlift and push ups, which led to my needing 3 sets for push ups.

Nevertheless, I was pleased to be able to complete all 50 deadlifts in a single set, which was helped by paying special attention to the right hand wrist strap.

Although my overall time was 32:51 and the previous time was "about 33 minutes", this felt quicker, so I am sure the previous estimate (due to a malfunctioning stopwatch) was generous.

Final thought - this workout is no longer hurting as much. Next time I think I will change it up and do some mixed Tabata circuit intervals. Perhaps 3 rounds, which I know will hurt.


Adam | SEE said...

*I knew you would get faster (every little bit counts).

*I couldn't do this in the morning. Something about mornings, even after a warm-up...I can pull muscles doing pull-ups. Chin Ups might be less of an issue, but easier to just wait until mid-day or afternoon.

*I think next you will see that you can complete most sets. That last set will always be rough!

Q: How do you plan to work a Tabata set into this...will you substitute the box jumps?

Methuselah said...

Hi Adam - the Tabata will be separate, not part of the 300 - just some circuits as descrobed in the link. I just want to do something that scares me because the 300 has stopped hurting as much and I have stopped dreading it ;-)