Friday, November 13, 2009

NOV 13 2009 - Power Cleans & Sprints

I got to run in the street in these:
I've been using Vibram Five Fingers shoes for all my weightlifting and the workouts involving short runs (400m or less). They take a couple weeks to get used to. I had to start by walking in them for 30 minutes at a time until my arches were strong enough for running. I run using the Pose method, which emphasizes landing on the forefoot and avoids "heel striking." The Vibrams definitely let me know if I ever land heel-first. In fact, I've only done it twice. For weightlifting, the Vibrams are great, I feel like they give me a much better feel for how and when my balance shifts. And I get much better power transfer through the thin, solid rubber sole than in running shoes.
Power Clean 5 sets of 3 reps (65kg)
Rest 5 minutes
Sprint 110m every minute, on the minute, 10 times.
I was happy to get all 15 reps up on the Power Cleans. I lost count on the sprints and accidentally did eleven. My fastest was just under 17 seconds, the rest were right around 20.

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