FRENDS i did 20.4 this morning which was a chipper:
for time (20 min cap):
30 box jumps
15 clean & jerks @ 43/29 kg
30 box jumps
15 c&j @ 61/38 kg
30 box jumps
10 c&j @ 83/52 kg
30 alt. pistol squats
10 c&j @ 102/65 kg
30 alt. pistol squats
5 c&j @ 124/79 kg
30 alt. pistol squats
5 c&j @ 142/93 kg
so obviously iβm limited by the clean & jerks - my 1 rep max is 65, and iβd only ever hit it twice before. one was a really bad split jerk and one was a decent push jerk that surprised me with how good it felt. i was confident i could get one, maybe two reps out. kept it real steady on the box jumps, went 9-6 on the first barbell, 4-4-4-3 on the second, singles on the third, and finished the first round of pistols at 12:54. i rested an Entire minute, haha, and then went for the first rep at 65 and it was really fucking ugly (i basically push pressed it up haha) but then i was able to just keep them ticking over, going for a rep every 30 seconds or so. they got easier as they went along - my legs were fatigued from the pistols but once they settled down the jerks got way easier. finished the WHOLE 10 reps at 65 with about 45 seconds to spare and then got out 23 pistols before the cap. that puts my score at 193 reps.Β
iβm stoked. this workout was FUN. i love pistol squats and i LOVE heavy cleans. iβm pumped that i a) hit my 1RM TEN (10) times and didnβt fail a single rep, b) power cleaned the whole way through, and c) push jerked the whole way through. sometimes you just need a push. i love feeling strong and powerful and capable. i think it might be time to re-test my maxes!
