5 Power Clean & Jerks, pick load
* Every 1 min for 10 mins.
+10 lbs from week 1.
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 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 feel like they can go heavier than their first of couple times, then look to add 5lbs, or stay the same if still needing some work.
Every 1 min for 14 mins, alternating between:
15/12 Assault Bike Calories
15 Wall Balls, 20/14 lbs
Stimulus is moderate to moderate high intensity with the intention to repeat that intensity as close as possible across each round. Athletes will be alternating between assault bike and wall balls. This workout will be VERY leg intensive, so athletes should take both movements into consideration when selecting wall ball weight and assault bike calories. Athletes should be done with wall balls and bike no later than the 45 second mark on each minute of work. If athletes exceed this limit, they should modify reps on each movement by -2 reps until they can consistently match the desired time domain.
Advanced athletes should look to either increase the weight or height on the wall balls for a better stimulus.