Saturday, June 8th
Following a calorie bike buy-in, we have a three round triplet of toes to bar, box jump overs and power snatches.
Teams of 3 (25 minute time cap)
200/140 Calorie Bike
50 Toes to Bar
50 Box Jump Overs
50 Power Snatches*
Round 1 – (95/65)
Round 2.- (115/85)
Round 3 – (135/95)
With a bike "buy-in", teams will move into a three round effort of 50's at each station: TTB, BJO, and Power Snatches. With the barbell increasing in load in each round, let's aim for all three teammates to meet the following stimulus criteria:
Round 1 - Light barbell. A load all three teammates can cycle for 21+ reps unbroken, when fresh. Round 2 - Moderate barbell. A load all three teammates can cycle for 12+ reps unbroken, when fresh. Round 3 - Heavier barbell. A load all three teammates can cycle for 7+ reps unbroken, when fresh.
Inside of the workout, we naturally can lean into the bike as we start. Let's capitalize on the exponential sliding scale of calories. It pays to push here to higher intensity levels. Yet with that, we need to maintain small sets as this is indeed the "buy-in". Two thoughts for options - pick a lower calorie count to aim towards (such as 10-15 calories for guys, and 7-10 calories for girls), or pedal for a time frame. Such as :20s hard. Teammates can count each other down, ensuring the teammate coming off the bike is synchronized well with the teammate moving onto the bike. On these transitions here, let's be diligent. Seconds do matter here, along with the fact that the faster we get back on the bike, the more wattage we can hardness from our exiting teammate… with a fast transition, we can keep the wattage high without any significant drops. But it takes fast transitions.
On the toes to bar, small sets are the way to go here. With a near immediate transition between teammates, there is no need to push to the point of near failure here. The same goes for the box jump overs. With a near immediate transition, let's instead focus on our communication and movement between teammates versus aiming for large sets. Although a nuancy thing, always completing an "odd" BJO number means you and your teammates can always start on the same side, and exit on the same side. Helps when the heart rates come up and implicit communication plays a larger role.
By pacing the TTB and BJO with smaller sets, we can make a larger push on the power snatch barbell. Naturally, we want to be prepared to bring our best efforts towards the 2nd and 3rd barbell as the loads increase, but maintaining strong sets here will be the separator. On the first barbell, we may be looking at ~10's. On the second, we may be ~5's. And on the third, we may be at 3's. Singles may very well be an option, but as one can imagine, 50 singles is a good amount of time of the bar bouncing around. With that in mind, pacing the first and second rounds just enough so that we can hold larger sets on this last bar may be our best move.