Blow It Up
8 minutes to complete:
1-mile run
45-65-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
20-45-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
20-45-lb. overhead squats, max reps
1-mile run
45-65-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
20-45-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
20-45-lb. overhead squats, max reps
Do not rest between rounds. Time your mile runs and count your reps for each exercise and post run times and reps completed for each exercise to comments.
1300m in 7:30
7 straight leg DL- 50#
9:30
10 cleans – 50#
9:50
35 OHS
25# plate
1 mile 7:34
12 40 lb dl
1 mile 8:37
12 40 lb cleans
1 mile 9:35
32 40 lb squats
That was brutal even with the breaks I know I wasn't supposed to take! 🙂
1 mile- 8 min,
1 DL after timer
1 mile- 9:04
7 PC
1 mile- 9:57
21 OHS (had to rest in these)
45# bar for all
Me today…
http://pin.it/cnO-EQF
1 mile = 7:27 (@8.1)
10 DL, 60#
1 mile = 7:59 (@7.5)
29 PC, 30#
1 mile = 8:42 (@6.9)
33 OHS, 25#
Break after round one b/c I knocked over my speaker! ? Had to put it back together and reconnect to pandora. My legs are so dead from the last three days!!
Each mile I ran was ~ 8:47 on treadmill
since the time was over for the first round, I just did 5 65# deadlifts
then 14 30# power cleans
then 22 20# overhead squats
8 min- mile- 6:33/ 25 DL 95 lbs
10 min- mile- 7:54/ 21 cleans 70 lbs
12 min- mile- 8:30/ 50 thrusters 20 lbs