We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.
"Hunting Trip"
3 Rounds For Time
60 Double Unders
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
Barbell Load: 60/40kg
Goals / Stimulus / Objectives
Goal Time Domain: 6-9 minutes Time Cap: 10 minutes
Primary Objective: Barbell Cycling Efficiency and Movement Mechanics. Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.
Stimulus: Barbell Cycling Efficiency RPE: 9/10
Workout Strategy and Coaches Notes:
Strategy & Approach: This workout is all about efficient barbell cycling and smart pacing. Athletes should aim to keep transitions quick while managing grip and shoulder fatigue. Double unders should be performed unbroken or in two sets to avoid excessive rest. The deadlifts should be cycled smoothly in 1-2 sets, with focus on bracing and avoiding excessive lower back fatigue. Hang power cleans should be performed efficiently, ideally in sets of 4-6 reps, avoiding early burnout. Shoulder to overhead should be done in 1-2 sets, using push jerks for efficiency and reducing shoulder fatigue. Athletes should control their breathing and manage rest strategically between movements to maintain a consistent pace throughout all three rounds. Coaches should ensure athletes choose appropriate scaling options and reinforce proper barbell cycling techniques to maximize performance and minimize fatigue.
