5 Power Snatches, pick load
* Every 1 min for 10 mins.
+15 lbs from week 2.
Use lightweight that can be cycled smoothly for 5 Touch and Go reps.
This is an Open Barbell Cycling Prep. We want this to be light and fluent, where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).
New athletes should start with just a barbell, while advanced should stay somewhat conservative since we will be working up in weight as the cycle progresses. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.
Ideally, 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.
Record each UNBROKEN set as 1 of your scores for load
If athletes feel like they can go heavier than their first time, then look to add 5-15lbs, or stay the same if still needing some work.
5 rounds, each round for time, of:
4 Shuttle Runs, 50 ft
8 Burpee Box Jump Overs, 24/20 in
* Rest 1:1 between each round.
Shuttle Runs- 25 ft out and back
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
Total workout cap: 18 min
STIMULUS and GOALS
Stimulus is fast rounds at a consistent pace. Athletes will work through the shuttle runs to get to the burpee box jump overs. Going too fast on the run will result in athletes having to slow down and possibly rest before jumping up and over the box. The goal is to find a push pace that allows athletes to go directly to the burpees while also performing non-stop sets every round.
First round is a test pace (a little slower) to see how the body reacts and recovers.
Repeat from Feb 14th 2023. The terminology for the Shuttle Run has been changed from 8x25ft to 4 Shuttle Runs of 50ft each.