Awesome numbers keep piling up! Looking forward to the end of our current strength cycle this month and seeing some new one rep max numbers on the board.
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WORKOUT 10/2/2013
- 4 x 2 hang power clean
- 4 x 1 hang power clean (10+ lbs more than 4 x 2)
Then....
The unit of measurement for your run is around the building. It is approximately 330m if you follow this route: Run out the roll up door to the right. Run to the sidewalk and follow the sidewalk all the way to the last driveway on Western Avenue. Run from the driveway entrance back to the roll-up door. On the first two runs that involve running around the building more than once, run right past the roll-up door and continue to the sidewalk. Your start and stop time are when you leave/return to the roll-up door. There is a running clock for this workout. At the end of the workout, subtract 5 minutes from your time to come up with your posted time.
Complete the following for time:
- Run around the building 3 times
- Rest 3 minutes
- Run around the building 2 times
- Rest 2 minutes
- Run around the building 1 time
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This actually looks a lot better than watching these old guys in The Expendables. Arnold's accent still makes him sound like the worst actor ever.
Ansel,
Same as we have always done when we Olympic lift. You pick one weight for all four sets of 4x2. It's just like the 8x2. I don't put percentages.4x1 means 4 sets, 1rep, all same weight.haven't you been training for over6 months now? I think you were asleep still when you posted this!
Posted by: Freddy | October 02, 2013 at 15:04
It would have been helpful to have a percentage value for the PCs. Or were we supposed to do our max weight for the lift?
Posted by: ansel | October 02, 2013 at 07:40