Max effort day. After a few warm up sets, attempt to set a new personal best on the Power Clean. If you’re very new to the lift, then perform 5 heavy singles (with rest in between) instead of a true max effort single. Focus on a strong and fast rack delivery where the barbell is pulled onto active shoulders in a mature rack position, not crashing on the chest or collarbones. Footwork should not get too crazy either.
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Exposure 8 of 8
20 Power Cleans 185/125
10 Double-Unders every minute on the minute, starting at 0:00
The power clean can be on the heavy-ish side today. However, you should still be able to do at least 3-5 reps per minute on the slow end. The 10 Dubs are (obviously?) meant to be unbroken and should take only a few seconds at the top of each minute. Sub 5 attempts or 30 singles as needed.
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Read on to learn more about some intrepid CFSBKers who completed a Ragnar Race!
- Does any of this cool stuff belong to you? Someone lost their bike helmet, a baby lost its bib, someone else lost their rain boots. Really makes you think about the human condition, huh? Oh, sorry! Anyway, if any of this looks familiar, please claim it at the front desk before we donate it to CHIPS on Monday.
CFSBK at Ragnar Wawayanda
CFSBKers Dan G., Packer D., Eduardo C-G., and Joe M. partnered with intrepid runners Lauren O. and Amos B. last weekend to complete Ragnar Wawayanda, a 24-hour trail running relay race. Running over rocky, mud-slicked trails in the dead of night while dead tired turns out to be equal parts spooky & spiritual. Lauren O. put it best:
“Think of a Ragnar relay as a cross between Murakami’s WHAT I TALK ABOUT WHEN I TALK ABOUT RUNNING, Alice following the mome raths in Disney’s ALICE IN WONDERLAND cartoon, and the Michael-Douglas-in-a-Colombian-mudslide scene from ROMANCING THE STONE. This is the format that finally tricked me into loving running. (The bonfire helped.)”
Thanks to Packer for the report and great job, guys!
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