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Mixed Bag

OLMYPIC CYCLING

Session 3 of Olympic Cycling, building upon our previous. We are adding 3% to each lift today in comparison to the last.

On the :30s x 5 Rounds – 3 Power Snatches @ 67% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 67% of 1RM Snatch

— Rest 3:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 57% of 1RM Clean and Jerk

 — Rest 1:00 — 

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 57% of 1RM Clean and Jerk

 

Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise.

“MIXED BAG” (TEAM VERSION)

In Teams of 3, with a 25:00 Time Cap:
400 Meter Wreckbag Run, 100 Deadlifts
400 Meter Wreckbag Run, 80 Hang Power Cleans
400 Meter Wreckbag Run, 60 Front Squats
400 Meter Wreckbag Run, 40 Push Jerks
400 Meter Wreckbag Run, 20 Clusters

 

Wreckbag Rx Loading – 50/35
Barbell Rx Loading – 155/105

 

Open/Performance = as written

Fitness = 95/65

 

  • On the running, the entireteam runs together, passing a single bag around as you see fit.
  • On the barbell repetitions, these are team totals, with one athlete working at a time while the other two rest. Stimulus on the Wreckbag is to choose a loading that all three teammates could run We want to be moving on these runs, versus being bogged down excessively so, to a walk, if the bag is too heavy. If we do not have access to a Wreckbag or sandbag, the next best option is a 53/35lb kettlebell, held at the shoulders. On the barbell, the stimulus calls for a moderately heavy loading, one that all three teammates could complete 5+ unbroken squat clean thrusters with (clusters), when completely fresh.
  • If the 25:00 time cap is reached before completion, add a single repetition for each uncompleted. Use a single point for the full 400 meters. As an example, if we are 8 clusters short from finishing the workout, our score would be entered as 25:12.

 

“MIXED BAG” (INDIVIDUAL VERSION)

For Time:
800m Run, directly into…
200m Wreckbag Run, 30 Deadlifts

200m Wreckbag Run, 25 Hang Power Cleans
200m Wreckbag Run, 20 Front Squats
200m Wreckbag Run, 15 Push Jerks
200m Wreckbag Run, 10 Clusters

 

Wreckbag Rx Loading – 50/35
Barbell Rx Loading – 155/105

On the Wreckbag, our next best substitute if we do not have a sandbag is to carry a 53/35lb kettlebell at the shoulders.

Melinda MettenMixed Bag

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