Wednesday, November 14th

November 13, 2018

A. 

Barbell Cycling (Benchmark Testing) 

“Bar Fight”
In a 3 Minute Window:

9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (135/95)
*Score is total overhead squats
 
This is a fast moving workout. Stimulus wise, we are looking to get to clear the 9-15-21 at an aggressive pace - no set needs to be unbroken, but if were to try, we would be confident we could complete any of these counts unbroken by themselves when fresh.


Very strong athletes can clear the 9-15-21 in under 2:00, with most highly fit athletes having somewhere between :45-30s remaining in the window. It's not a full sprint to get the work done, but an aggressive pace to give ourselves the best chance to maximize our overhead squat repetitions.


If we have doubts that we can clear the 9-15-21 in under 2:30, let's modify the weight down just a touch - and aim to move faster. It absolutely will not be easier.
 

B. 
METCON:

5 Minute AMRAP:
Buy-In: 100 Double Unders (200 Singles)
Immediately Into…
12 Power Snatches (75/55) 
8 Box Jumps (24/20)
 
Rest 5 Minutes
 
5 Minute AMRAP:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65) 
8 Box Jumps
 
Rest 5 Minutes
 
5 Minute AMRAP:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80) 
8 Box Jumps
 
 
Stimulus wise, we are looking for the following guidelines:
Round 1 - A power snatch weight that we are confident we could complete 30+ repetitions unbroken, when fresh.

Round 2 - A power snatch weight that we are confident we could complete 20+ repetitions unbroken, when fresh.

Round 3 - A power snatch weight that we are confident we could complete 10+ repetitions unbroken, when fresh.
  

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