First!@#$

So today I learned of the the 300 workout. It was conceived by Gym Jones as a final test for the actors in the film 300 upon completion of their conditioning.

For some reason I decided it was a good idea to set this as a goal.

The workout is as follows:

-25 pull ups
-50 dead lifts at 60kg
-50 push ups
-50 box jumps with the box at 60cm
-50 floor wipers with 60kg on the bar
-50 kettleball clean and press 16kg each kettleball
25 more pull ups


I've broken this down in terms of my fitness levels at what they are now.

25 pull ups
As it stands I can probably squeeze out 10 proper pull ups with no leg movement. Earlier tonight I was able to complete 30 proper pull ups from an active shoulder position (just above a dead hang) in 6 sets. Not all that impressive but it's a start.

50 dead lifts at 60kg
The last back day I was able to dead lift 90kg for 10 reps proceeding 3 sets of 40kg, 60kg and 70kg. This is probably the one I'm not all that worried about but will probably kick my ass.

50 push ups
Push ups? PSSSHT!!! Easy.
...I think


50 Box Jumps
Not as worried about this as I probably should be. 60cm is at least 15cm higher than the box jumps I've done in the past.

50 floor wipers
Okay, this one has me the most worried. 60kg is a bit under what my current max bench press weight is (although the 67 I managed to raise did go up rather easily). Also considering I've never done this particular exercise in the past. It is rather similar to the lying leg raise which I have done extensively in the past. Here's hoping.

50 Kettleball clean and press
Alright, I've admitted to myself (and now you) that my shoulders are probably my downfall in terms of overall strength. In saying that I have progressed from a 30kg military press to 45kg military press. This was, mind you for only 10 reps at the end of a pyramid set starting at 20kg. Again, I'm wary as to how well this will translate to this particular exercise.

25 more pull ups
Oh god... here's hoping I can stand.
Although I won't need to stand, just do pull ups.

If you missed it these need to be completed in 20 minutes.

The gym is calling me tomorrow, here's hoping I can complete it in under an hour.


jubs