800 Meter Run
21 Power Cleans (155/105)
4 “Giant Sets”:
10 Half Kneeling Single Arm DB/KB Press (Each Side)
10 Romanian Deadlifts
15 Weighted Hip Extensions (25/15) Or Superman’s
Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. Rest 2:00 – 3:00 between sets.
Simple couplet today of running and power cleans. The weight on the barbell should be something on the higher side of moderate for athletes. It should be a weight where they are capable of holding on for 10+ repetitions unbroken, but within the workout a quick single should always be there.
If unable to run, complete on of the following:
1000 Meter Row
50/40 Calorie Assault Bike
With the weight being on the higher side of moderate, singles will likely be the best strategy for athletes. Taking that into account, athletes can afford to hold a slightly faster pace on the runs that they would be able to if they had to plan on holding on for sets. That pace will be athlete dependent, but is likely around a pace that they envision themselves holding for a two mile run. Once inside, it is easy to step back from the barbell between repetitions. This is essentially the equivalent of running in zig-zags while on the 800 meter course. It puts athletes further away from their end goal. Staying close to the barbell makes the many transitions to the set-up position a lot shorter. Minimizing not the time between repetitions, but the time it takes to set-up over the course of 63 power cleans, makes a huge overall time difference.
Here's a video on what a half kneeling press is: