5 Power Clean & Jerks, pick load
* Every 1 min for 10 mins.
Use lightweight that can be cycled smoothly for 5 Touch and Go reps.
+5 lbs total from week 1.
This is an Open Barbell Cycling Prep. We want this to be light and fluent, where athletes focus on controlling their weight, keeping good breathing patterns, and staying consistent on 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 at the start of the next minute.
Record each UNBROKEN set as 1 of your scores for load
If athletes felt like they can go heavier than their first time then look to add 5-10lbs, or stay the same if still needing some work.
75 Air Squats
50 Wall Balls, 30/20 lbs
75 Air Squats
Stimulus is steady, chipper-like pacing throughout this workout. Heavy wall balls will be affected by the opening set of air squats and push ups, so athletes should take this into consideration when deciding set sizes early on. If athletes want to go for bigger sets of air squats and push ups, they should attempt them on the later sets after the wall balls.
If you don’t have heavier wall balls you can increase the height of the target to 11’/10’ for a similar stimulus.