Friday, 30 April 2010

Cheat 300 Workout, Minus Final Chin Ups

Location: Woodcock Sports Centre, Aston University
Date:29th April

Workout: Cheat '300' Workout

25 Chin Ups - 17, 3, 3, 2
50 Deadlifts (Romanian) - 50
50 Push Ups - 35, 10, 5
50 Box Jumps - 50
50 Floor Wipers - 25, 15, 10
25 x 2 Clean and Press with Dumbbell - right arm - 15, 10; left arm - 15, 10
25 Chin Ups

Total Time: 23:56

Post Workout Nutrition: paleo breakfast of champions with kiwi and cocoa, 30 minutes later.

I didn't fancy that last set this time. It's been a while since my last cheat 300 and chin ups are always the first exercise I get weak on, making that final set a torturous sequence of low or single reps for the last 5 minutes.

However, 24 minutes is not a bad time to get that far, which I attribute to the fewer sets I required overall. I have realised that a narrower grip (shoulder width) is much better for the floor wipers, which reduced the sets to 3. Could even get this to 2 next time.

I will try to throw a few more random chin up sets into my normal activities so that when I come to my periodic 300 tests, that final set does not seem like quite such a mountain to climb.


Lightning said...

Nice action. We must try this as a challenge some time.

Methuselah said...

We'd need a cross-fit gym to have the space and equipment for 2 people. Unless one of us watches the other one, then we swap and it's about comparing times...

Asclepius said...

That looks like a cool routine and once again I am reminded of the need to tackle it myself!

Random chin ups are pretty useful as a means to building volume. I use a similar 'informal' Greasing the Groove approach myself where I will simply throw a couple of chin ups in to the mix between sets in the gym (or indeed anything that I can pull up on - including trees, or in the park etc...).

Methuselah said...

Asclepius - I am getting back into the outdoor random activities a bit more again. I have started looking for ways to increase my confidence running down steep mountains. I have found that 'post running' is a good one. Planning to do a video at some point. Watch this space.