Saturday, June 22nd

METCON:

“Walmart”

Teams of 3

30 Minute AMRAP: 7/5 Calorie Assault Bike 10 Medball Squat Jumps (30/20) 5 Power Clean and Jerks

1st 6 Rounds - 95/65 2nd 6 Rounds - 115/85 3rd 6 Rounds - 135/95 4th 6 Rounds - 155/105

Partner’s cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight twice. Score is full rounds, plus reps.

In other words, every time an athlete completes the bike/medball/CJ triplet, that counts as a single round. When the full team has cleared six rounds (each partner twice), we increase to the next weight. Reset the Assault Bike monitor each time.

Stimulus wise, we are looking for the following: Weight #1 - Very light. A weight all partners can complete 21+ reps unbroken with, touch and go. Weight #2 - Light. A weight all partners can complete 15+ reps unbroken with, touch and go. Weight #3 - Moderate. A weight all partners can complete 12+ reps unbroken with, touch and go. Weight #4 - Moderate/Heavy. A weight all partners can complete 9+ reps unbroken with, touch and go.

It isn't very common that we will go to this speed on the bike. We are looking to capitalize on the return of high wattage, pushing our pace hard on the calories. The sliding scale is a powerful difference maker if we leverage it properly. Naturally, we need to be able to perform afterwards, and before a full tilt sprint, comes big (if not unbroken) sets on the CJ barbell. That takes precedence (as it wouldn't make sense to blast the bike and follow it with singles on the barbell), but after we have a good plan for the bar… let's push the bike.

On the medball squat jumps, what we are looking for is for the feet to leave the ground after hip extension. It is a legitimate "squat jump", clearing the ground. Think of the height being the distance we cover when we finish a standard burpee. Hug the medball to the chest.


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