Great team workout today
Walmart- 3 man teams
one partner working at a time
7 cal bike
10 med ball jumps
5 Clean and jerk
AMRAP 30 min
first 6 rounds @ 95
Second 6 @ 115
third 6 @ 135
Last 6 @ 155
Later today Ill hit this:
Using our recent wave scheme to build to a moderately heavy load, followed by a build to a heavy 3-Rep for the day. All repetitions come from the rack.
Not for time, resting 1:30-2:00 between sets:
3 Reps @ 60%, 1 Rep @ 70%
3 Reps @ 65%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
Following our single at 80%, we have completed 12 reps at weights that will allow us to move better during the heavier attempts. Take 10:00 following to build to a heavy triple for the day.
A revision of an event seen in the 2017 Games, 2223 Intervals is a work/rest effort of (4) intervals, resting 1:00 between. The task is 75 Power Clean and Jerks (135/95).
2:00 On, 1:00 Off
9 Wallballs (30/20) Females, 9' Target
9/7 Calorie Erg Bike
Max Clean and Jerks (135/95)
The fourth and final interval is extended to 3:00 of "work" time.
75 Clean and Jerks is the task - work until completion, or time capped.
In the absence of an Erg Bike, complete 7/5 calories on the Assault Bike or Rower.
This workout is 75 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 1:00 off for three rounds, and then have a final 3:00 interval as round #4. And to start each round, we have a "buy-in", of wallballs and a calorie bike. This will challenge our conditioning for the clean and jerk cycling.
Written out, it looks as follows:
Mins 1+2 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 3 - Rest
Mins 4+5 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 6 - Rest
Mins 7+8 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 9 - Rest
Mins 10+11+12 - Buy-In of WB+Bike, Max CJ in time remaining.
For any clean and jerks remaining at the 12:00 time cap, add :01s to the total.
Stimulus wise, we are looking for an unbroken set of wallballs and a hard paced bike. We are looking to clear the two "buy-in" movements by the 1:00 mark at the latest. If we feel we will not clear these throws and bike calories by that time, let's dial back the volume a bit to ensure we are making our way to the barbell.
On the barbell, we are looking for a a moderate, if not slightly "light" clean and jerk barbell. One that we could cycle for near 20 reps unbroken, when fresh. Inside the workout, we are looking for a barbell that we could cycle for reps, in each interval. Lighter is better here.
Talking through an example round #1, let's say an athlete reaches the first 2:00 time cap with 15 clean and jerks. After the mandatory 1:00 rest, the second interval starts. He completes the buy-in of wallballs and biking once again, and when returning the barbell, he starts on rep 16.
Then a fire and ice session