First:
Push Jerk - 5 sets of 3 reps.
Then:
Perform 2 Power Cleans each minute on the minute for 15 minutes.
Use 80-85% of your 1 rep maximum. Perform 5 burpees for each failed/uncompleted rep when time expires.
Results:
Laura:
- Push Jerk - 85, 85, 85, 85, 85
Power Cleans - 85 lbs, no burpees
- Push Jerk: 135, 155, 165, 165, 170
Power Cleans - 155 lbs, no burpees
- Push Jerk: 175, 185, 195, 205, 215
Power Cleans - 205 lbs, no burpees
- Push Jerk - 95, 115, 135, 145, 155
Power Cleans - 135 lbs, no burpees
5 comments:
It wouldn't have taken much more weight on those power cleans to have forced me into doing some burpees. That got quite tough by the end.
PJ - 95,115,135,145,155
PC @ 135# w/ no burpees. shoulda done more on those for sure. the PJs were about right.
I should've gone up to 175 on the PJs, maybe even 180. I was a lot more agressive on the last round and was able to get the bar up a bit easier.
The PC's got pretty interesting by the end. An extra 10 lbs would've surely given me some burpee action. Talk about a poor incentive to add weight to the bar...
I didn't push myself too hard with heavy weight in either exercise. The weight was tough, but I was able to keep my focus on form. I think this worked out well. I did a split jerk instead of a push jerk. My shrug on the PCs stayed strong through all 15 rounds.
Well. 16 rounds on the PCs.
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