A. Back Squat
5@65% 5@75% 5+@85%; rest 2-3 mins between sets
M:
For time:
1000/800m Bike
6 Power Cleans 135/95
800/600m Bike
5 Power Cleans 165/105
600/500m Bike
4 Power Cleans 185/125
400/300m Bike
3 Power Cleans 205/145
200m Bike
2 Power Clean 225/155
Program Notes:
We are now squatting with natural tempo and using percentage work with a classic 5/3/1 cycle. Just because the prescribed tempo is gone does not mean that our positions change. Squat deep. One of the hopeful outcomes of the tempo series was improved ROM,
and positions. The natural tempo of these squats is probably some thing like 2 seconds down, 0-1 second at the bottom, explosive up and 1 second at the top. IF you found the tempo helpful to you you could use this.
There are 2 sets of 5 and one set is an AMRAP. 5+ is the aim.
Metcon intention/notes :
Today’s metcon is a strength sprint couplet. Go hard on the bike, brace hard and pull those power cleans with good technique. The intention here is power, CP battery and explosive training. Use weights that allow for repetetive lifting.
We should not be staring at the bar for long but singles are fine. If you have more than 5-10 seconds between lifts it is too heavy.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate – same bike distances, reduce all weights by 20 pounds.
Scaled – same bike distances but reduce all weights by 40#
Beginner – Cut all distances by 200m except for last ending on 150m; use weight that allows for great technique and use a progressive movement for where you are at in regards to power cleans