1. Power Clean 2x3 2x2 1x1
2. Power Jerk 5x1 @ 85%, work up to 85% then begin 5 sets of singles
Rest 4+ hours
1. Run 30:20 x 16, rest 3 minutes between sets 8 and 9.
-keep the effort the same for all the runs, the first run distance should be equal to the last. this can be achieved by using telephone poles or a track.
REally? It's a jerk from the power position lol. rather than the split
ReplyDeleteAnd who is ouchbeyatch, whats with the incognito
ReplyDeleteon the power clean is the 1x1 a max effort? whats a30:20? i get the x16
ReplyDeleteYes on the power clean, as much as possible without compromising form.
ReplyDeleteIf it is ever posted 30:20, or 20:10 its work:rest ratio.
And considering you just did 2x3and2x2, if you did it correctly, the 1x1 won't be a PR.
ReplyDelete1st let me say i fucking hate running. if Aj could kick me in the nuts and that would somehow magically make me be where i need to be endurance wise i would say "kick away". ok 2x3@ 185 2x2 215,225 1x1 230 then oh shit the run. i ran 16 40's dragging a small truck tire. Its hard for to get the time to do 30:20x16 so i figured this would be a descent substitute
ReplyDelete255(2x3),265(2x2) 275(1x1)
ReplyDelete255 for all sets,failed on 4, shouldve stopped, but against my own advice i went again and got it.(do not recommend).
aj, what did u think about my run sub?
ReplyDelete