Run Clean

Workout 20 December 2009:

Three rounds for time of:
Run 800 meters
Power clean, 21 reps, 95lbs

Results: 25'35
Previous best: none

Another new workout, this one a mix of endurance and explosiveness. I was aiming for a time around 24 minutes figuring about 12 minutes total each for the runs and cleans. My hamstrings were a bit fatigued from the last two workouts, so I ended up breaking each round of cleans into three sets of 6-8 reps each. Next time I'll probably add 5-10lbs to the bar. The runs were done on a treadmill at 1% incline, as usual.

Pick a weight on the cleans that will allow you to do 21 reps in no more than three sets per round even if it means using an empty bar or a weighted medicine ball.