Workout 31 May 2010:
Three rounds for time of:
95lb Squat clean, 10 reps
20 Sit-ups (Abmat)
Results: 10'58
Previous best: none
Some of my favorite workouts are those that take any of the more technical lifts, lighten them up, and then go for speed. My goal was to finish this workout in 10 minutes or less, but I just couldn't make it through the last set of cleans quickly enough to meet the goal. The sit-ups were easy and served simply as a break from constantly doing on demanding movement.
It's important to realize that except when done by highly experienced lifters (which I am not) good form and speed are usually mutually exclusive on cleans, snatches, etc. You are not going to have great form doing a string of cleans as quickly as possible, so it's critical to lighten the load enough to maintain adequate form to prevent injury. Think cardio is boring? Try this workout.
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