STRENGTH: POWER CLEAN AND JERK 5X2 (20 SECONDS TO COMPLETE)
FRONT SQUAT 3X @ 85% 1RM EMOTM FOR 10 MIN OR FAILURE TO COMPLTETE
CONDITIONING: UOP STADIUM INTERVALS
Ive been looking for an excuse to use our platforms so i thought id go for some clean and jerks. i dont think ive ever done a 2 rep before and 20 seconds goes by pretty quick for 2 reps. i was able to complete 260 pretty easy, but only got 1 at 270. ive only been cleaning once a week and its not always super heavy, so my 2nd pull kept coming up a little short resulting in the bar not coming up very high. just need to keep working on it, i think i can get 280 for 2 with a power clean if i hit it fresh, i might try this again soon on a monday so i can really see what i can do. next i did 3 front squats every minute on the minute for 10 minute, a training method blair morrison uses a lot and has resulted in some awesome gains. i used 275# and was able to complete the full 10 minutes. i was stoked to complete this! after about 4 minutes the rest period just seems to get shorter and shorter. i was breathing very hard and was convered in sweat by the end of this, an awesome feeling. im definitley going to experiment with this method a lot more.
For the pm session we went to uop for some running intervals. the perimeter of the stadium is about a 600m meter loop with two 50-60m uphill segments. we started with one 600m, which by the end i could feel that my legs had already turned into shit. with about 60 seconds of rest we tackled two laps (1200m) which i could barley move on, my back, ass , hamstrings and quads were screaming the whole time, but it still got me breathing hard and definitely challenged my menatl toughness. my partner, vince carter, is a running machine and gave me someone to chase the whole way around, but i couldnt even see him by the end of the 2nd lap..fuckin jack rabbit!...haha...we rested about 3 minutes then did 2 intervals of 3 sets of stairs with about 30 seconds rest between each. i left waddling out of the stadium, after teaching a few classes its straight to a massage and a salt bath!
CHECK OUT THIS VIDEO IF YOU HAVENT SEEN IT....KENDRICK FARRIS IS A BEAST AT A BODYWEIGHT OF 185#'s..PRETTY AMAZING