TheBoltBlog

AMRAP – 14
60 Cal Row
50 TTB
40 Wall Ball
30 Cleans 135/95
20 Muscle Ups
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Manageable sets! Especially on the TTB and WB. Unless you are more fit than Josh Bridges and Scott Panchik it looks like the cleans and MUs will all be singles or very small sets. Quick on the row, but be smart and allow for big sets on the TTB….these 50 TTB will slow many down significantly. Stick to manageable sets and when you get close to 50, go to 1 rep and drop with little rest if needed. Wall Ball – BIG SETS but know your capacity. Imagine how you feel about 80-100 reps into Wall Ball, that is probably how you will feel here, adjust your rep scheme appropriately (I like 14/13/13 if you think you can hold it and not redline). If you are new to MU or this will be your first successful MU; take your time (if you have it) before your first attempt….even 2 or 3 minutes, you will have to be recovered to complete the movement at this point. Good luck, I will be staring at the rings with many of you. If I even attempt to place my hands on the rings I want somebody to throw a KB at my head

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
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For every athlete in the world, this workout will eventually come down to deadlifts. For just about every single athlete I will recommend step ups from the beginning of the workout, particularly if you don’t like deadlifts. The few seconds you lose doing step ups will quickly pay off when you are able to do bigger sets in the moderately heavy and heavy weights (whatever that is for you). And the longer this workout goes, the time difference between step ups and box jumps will likely decrease. Two other advantages of step ups: you are much less likely to no rep or miss the box, and they split more of the demand to the anterior (front) which should allow your posterior (back) to be somewhat “saved” for the deads.
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DISCLAIMER!!!!!
Be smart with this workout! Know your body, your capacity, your goals, and past injuries. I don’t want to see anyone pulling with crappy technique to finish 10,732nd vs 11,321st.
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WEIGHTS
Weights are easy for the guys. Start with a 45lb plate. Add a 25lb plate. Take off a 25lb plate and add another 45. Continue until you reach 365!
Ladies, the easiest way to stage your weights while using a ladies bar:
Round 1 – 25lb plate + 5lb Plate
Round 2 – Take off the 5lb Plate and add a 25lb plate
Round 3 – Add a 10lb plate
Round 4 – Add a 15lb Plate
Round 5 – Add a 10lb Plate
Round 6 – Add a 10lb Plate

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

High Hang Snatch 5×2
+
Every 30s for 5 min
2 Snatch @75%
– rest 1 min then
EMOTM – 8
3 Burpees
2 Squat Cleans
3 Burpees

*Same BB for Snatch and Squat Clean