Warm Up: 1 mile run with POSE running, 3 rounds of: sampson stretch, 6 toes to bar, 5 deadlift, 4 clean pulls, 3 hang cleans, 2 power cleans, 1 clean (all with empty 45lb bar)
Strength: Power Cleans - 5x3 @ 85% 1RM
35x3, 55x3, 65x3, 85x3, 95x3, 105x1, 5x3 @ 115
I wish I would have tried 120 because I think I could have done 3, but thats ok. My 1RM is 130, so doing 5 sets at 115 was hard work enough. I need to sork on snapping the bar and pulling under it faster so that my elbows come out in front.
Conditioning: Max Rounds in 3 minutes of:
- Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Air Squats
21complete rounds + 4 (3 PC and 1 sit up) @ 85lbs
65% of 115 is 75, but I wanted to go a little higher. Power cleans are not too hard exspecially with lower weight and lower reps, so I think 85-90lbs was good for this workout. My legs were killing me on the squats, though! I normally am able to squat very fast without getting fatigued, but not today!
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