PC for 20min / Iron Man Chronicles

Find your 3 rep max power clean (no squat).  You may use your 3 RM from Oct 12.  Multiply that weight by 75%.  This is the weight you will perform this workout with.

With the weight from above, perform as many power cleans as possible in 20 min.

Post weight and max reps to comments  

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I think that coming in doors and running on a treadmill is pure torture!  After running outside for 8 months it feels so confining and even though I might not be running slower-it sure feels like it.  And just making time to run on a treadmill, with so much hanging over my head to do every day is hard enough.  It eats at me.  And sometimes I feel like the workout wouldn’t be as beneficial if it isn’t done outside.

I would love to be one of those people that can run in the cold.  Honestly I haven’t really given it much of an effort.  When it is cold outside I shut down, shiver the rest of the day and it takes a full 20 minutes in a steaming shower to stop shaking, another half hour hiding under my blankets, hot chocolate, and oatmeal,  (totally not over exaggerating!)  I am in the process of “hardening up” (as Neil says), so in a future blog I will have some tips to help with winter running,  assuming of course, that I actually get my butt outdoors this winter.  Note to self, buy some nice warm animal skins to wear-like the Eskimos.  I hear caribou is lightweight and really warm.

Funny how I was running on the treadmill when I came up with these great workouts and ideas, but when brilliance hits…These will get you a solid workout and help the time go by.  Hey, my motto is put out and get out.  Oh keep it clean, people!  If you have to run on a treadmill, make it count and then get off!

1. Always keep your treadmill at least at a 1% incline.  That way it’s not “moving you”.

2. Download some great new songs and run every other song at a faster pace, with the other songs at a slower pace, or a recovery pace.  When running a faster pace, really reach for an 85% effort.

3. Break up your miles.  I tried this one today and it really challenged me, without the time dragging by.  Each lap of your mile should be run at a faster pace, or a higher incline.  So lap 1 was at an 8:00 minute mile pace, lap 2 was 7:30, lap 3 was at 7:00 and lap 4 was at 6:30.  It helped me get through the last lap knowing I had that 1^st lap of the next mile to recover.

4. Tabata of course. 

5. Mile repeats.  Each mile is run at race pace (fast) with a 2 lap recovery in between each one.  I always shoot for at least 4 miles.

6. Cover the deck with a towel or a t-shirt.  Watching the little dots light up around your lap is only making it worse. 

7. Reward yourself.  Grab a drink or pop some sport beans after every mile.

8. Sprints. Run half the lap at an all out sprint, and recover the remaining half.

9. The first time’s the hardest.  That first treadmill run of the season seems to just plain drag!  Tough it out, it gets out of your head eventually.

Here’s to running on a treadmill.  If you want more workouts, check out FitZone Endurance.  Now…just waiting for that snow storm…and a camel back filled with hot chocolate. - Lizz Bennett

Comments

[debbie Gillis]

Glad to see the gym drying out! 80 lbs, 109 reps.

[Ryan Rigby]

100 reps @ 135lbs

[Suzanne Martin]

55 lbs - 85 reps in 12 minutes

[Julie Gates]

76 reps at 75#

[BrianS.]

101 reps, 135#. I really liked this but I should have gone heavier or should have done the reps faster.

Lots of people at 5:00 this morning...that sure is early.

[Chaney Packer]

118 at 65lbs

[Amanda]

100 reps at 55lbs, 45 reps at 75lbs....

[Courtney Fuller]

Anyone popped over 2000 mg of Ibprofen with me yet?
151 reps of 80 lbs. Wicked fake-o-rama today
Thanks guys!

[Becs]

183 @ 45 lbs.

[Judy B]

157 @ 45 lbs 10 at 55 (which was just more than I dared do).

[ashley]

133 @75lbs
Court I am with you on the Ibprofen!
Thank you Neil, I have lovley blisters on the middle of my fingers! I even had gloves on.

[lemon]

165 @ 75#
Feeling awesome! Huge 5:00 am class- so much power there!

So pumped for the 5k on Thursday, it's going to be a good time!

5 miles on a dreadmill yesterday.

[Juliann Peacock]

155 reps at 50 lbs.

[FitZoner]

92 reps of 135 lbs.

didn't really step up to this workout. Need to push harder but that's all I had 10 days after knee surgery.

Yeah, I'm gonna keep leaning on that excuse for a while. Sorry, my wussitis is acting up.

[Alison]

173 @ 45lbs. I should have gone up in weight.

Neil, it's time to lose your story!

Lizz, unbelievable! I can't believe you came up with the idea that we have to do burpees outside and you just admitted that you can't handle the cold. That article just gave me permission to skip the outdoor burpee workout!

[Lemon]

Yea....I also promised that this winter was going to be different...suck...But I won't let wussitis get to me. At least not until we go chest-to-deck in 2 feet of snow.

[Tara Jones]

123 reps, 65 lbs. Fun workout.

[meg]

I love the cold, it gives me a good reason to snuggle up! That won't really work during the polar bear burpee workout though.

85#, next time I will do 95#. Took a short break to get Lois set up, not sure about reps. Thanks for working out with me Lois. It was good having you there!

[Julie Newman]

I didn't make it to the gym tonight, instead I worked late. It's 8:45 and I am still here (I know totally lame), but it made me realize how grateful I am for FZN, Neil, Meg, Liz and everyone at FZN. Before joining FZN, I would work late just about every night but for the past several months I would leave work in order to make it to the 5:45 or 6:30 class. Tonight was just a reminder of how grateful I am to be a part of the 'nation' and what a balance it has brought to my life. I don't mean to be dramatic, but it truly has changed me..in every aspect of my life. Much love.

[mariana]

85 reps at 85lbs.
58 reps at 95 lbs.
143 reps total
i'm rockin' the blisters!

[JL]

60 @ 55lbs / 60 @ 45 lbs. 120 total. Major back problems from lifting heavy furniture up 2 flights of stairs last night. Paying for it today.

[jen]

100 @ 75lbs. next time i'll go heavier.

[Jessica P]

75lbs 138 reps

[Kris]

Spent alot of time adjusting weights. Just couldn't seem to get them right. Mostly did 65# - 90 reps, then went up to 75# - 90 reps. I did 180 total reps.