- Part One - In ten minutes, establish your 1-rep max clean.
- Part Two – For time: Using 65-75% of your 1-rep max clean weight, perform 30 front squats and then run one mile.
I don’t know if it’s because: (1) I just finished a cycle of squat cleans, or (2) my legs were relatively fresh this morning, but I established a new PR by cleaning 10 pounds heavier than my previous effort.
For Part Two of the workout, I changed out of my lifting shoes and back into my trusty NB Minimus Trails. (I wasn’t about to awaken everyone in the neighborhood by clomping a mile down the street in my wooden-soled Adidas.)
The front squats weren’t a walk in the park, but I managed to get through the first 20 unbroken before dropping the barbell for a brief pause. The final few reps required a bit of extra strain, but it wasn’t until I tried to run that I really felt the impact of the squats. It took a good 20 yards of wobbling and weaving before I was able to steady myself and run in a straight line. (Still, it was infinitely preferable to the bottom-to-bottom Tabata squats plus 1-mile run workout we did back in January.)
Result: 9:23. I definitely wouldn't mind doing this one again sometime.
