300 Wow! 10-12-2011

Here is my 300 Workout Of the Week (WOW)! This workout started off with the Martin Rooney 4-part warrior test from his Training for Warriors program. Real simple it was 1 min of pushups, 15 sec rest, 1 min of chinups, 15 sec rest, 1 min of combo-curl ups, 15 sec rest and 1 minute of dips.
The goal of the test is to get as many good reps done as you can in the 5 total minutes it takes to do the above movements.
Martin has a video of himself doing 152 and says he’s now done 172 (I believe him). Martin trains top MMA fighter Frankie Edgar and says Frankie has done over 200! Wow is all I can say to that.
My total was 143.
But, this is the Wednesday 300 WOW dang it so what’s missing? Oh ya, 157 reps! So here’s what I did.
I finished the 4-part warrior test and while still out of breath, with my chest so engorged and cramping it was insane, I had my buddy Jay shoot the post-test video recap where I barely make coherent sentences from what I can see.
Here’s the 4-part TFW Warrior test in its entirety with the post-test recap at the end

I took about five full minutes of rest after the test and then did the missing reps in these exercises:
Seated Row 25-19-13

Tricep Pushdown 25-15-10

E-Z Curl Preacher Curl 10-5-5-5-5-5-5-5-5-5

After finishing everything I felt really good! I was really sore the next day or two (especially chest) and onward I go.
If you try this please do let me know and comment any questions or thoughts you have. Thank you!