I’m gonna call phase two of our off-season template the Barbell Cycling phase. This is a concept I’ve been wanting to implement for quite some time, and after testing it with some of our team athletes during the season I became convinced it’s time to use it more broadly. I will be writing more details as we go, and posting quite a few technique videos.
The best short description I can give is that we will be using touch and go or max effort snatches, cleans and jerks for hypertrophy and strength building, as well as, for developing pure power and power endurance.
This is a topic that will need quite a few more science-y words to explain, and will need more of you posting results to gage efficacy. Everything else will still be a part of the cycle; gymnastics, squats, conditioning – but the developmental focus will be on the Barbell Cycling work.
Silly useless legs.
WOD 140901:
BBG
5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
BB Cycling/Midline
1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.
Conditioning
3 rounds for time of:
20 Wall Balls 30/20# (men, use a 12′ target if you don’t have a 30# ball)
20 C2B Pull-ups
Is the Plank Hold from the elbows or from the hands, such as the hands and feet hollow hold
+1 was thinking hands
5’9″/145/39yrs
BBG:
5×1= 63,68,73,78,83
BB Cycling/Midline:
1a) 63,68,73×5(paused in the hang on the last set,4+5 were tough)
1b) 2:30 on all sets (could’ve gone longer, used this as a base time)
Conditioning:
20#-singles, hit the line every time (dropped & picked it back up)
C2b- 2 skinny orange bands, sets of~5
Time= 16:07 sooo slow, I know, still working on stringing my kips, singles on the pull-ups. Good workout thank you..
Planks were on elbows, btw
Oh…. And forgot
ME UB Snatches T&G= 8@63#
M/31/175
BBG
185(tie), missed 195 back. Only miss.
Cycling
1) 135, 155, 165(missed the first), 6@130. This was fatiguing. Bubble on my hand went during the block work and I felt it here. I love this and know as a CF’er this is bread and butter.
2) 2:00, 1:20, 1:30 boring otherwise maybe longer.
Also loosed or remove wrist wraps for the planks. Wrists killed me.
CND
9:55. Terrible at everything. 12′ wall balls w/a 20# ball.
28/170#/5’9″/M/CenEast
1/4/1
Sn: 155/165/175/185/190F
TnG: 115/145/155# – ME 8 reps at 135#
Plank: Elbows – 2 minutes x 3
Conditioning: 2 people and 1 30# ball so did the following:
1 rd with 20# to 12′, 1 rd with 25# ball to 11′, and 1 rd with 30# ball to 10′
8:04
I used straps for everything.
Rudy, for this cycle, do you want us to be going strapless in order to be more “Crossfitty”?
I am going to use straps unless he says other wise. If the goal is to increase maximal power/hypertrophy, I don’t want my grip to be the limiting factor.
+1
I went no straps so that it would have more carryover to WOD’s
Was at a bachelor party all weekend in Chicago. So today was fucking miserable
BBG
1.) 155/175/185/205(x)/205
BB Cycling/Midline
1a.) 135/155/165+140×6. Took straps off for ME set. Hands were about to rip
1b.) 1:30/1:20/1:15
Cond
8:36.
5s and singles on pull ups to avoid ripping. Felt all the booze/burgers on this
Bbg: not exactly sure what happened today, but it was awesome.
Snatch from blocks: 185,205,215, 230(pr), 240 (10lb Pr from any position). Zero misses. Feel like I graduated to big boy weights today.
BB cycling:
1a: Hit 185lb for a 5rm
1b: Done. Didn’t time
Cond: different. Competition this weekend so I ran through one of the WODs
*no straps on anything today. Wasn’t sure if we were supposed to use them on the 5rm and didn’t feel the need today from the blocks.
M/20/190
1) 205, 210, 215, 205, 205 (hook grip was slipping out on 215)
2) 165, 175, 185 + 6 w/ 155 thumbs were raw by the last set
3) 1:00 each time
Conditioning: 6:28 w/ 30 lb ball
BBG
1.) 90 kg, 95 kg, 100 kg, 110 (miss, sorry Rudy), 110 kg, and 115 kg. (2 kg pr).
I always feel really good from boxes and the hang, which means my 1st pull from the floor sucks.
Cycling
1.) 60 kg, 80 kg, 90 kg
ME at 77 kg, 9 reps
2.)From elbows, 3:00, added a 20 kg plate on my lower back and butt. 1:40, and 1:15.
CND
8:57 rx. 30# wallball and i still suck at C2B
BBG
185 – 205 – 215 – 225(x) – 225
BB Cycling
1a) 165 – 175 – 185 – 155(7) [all w/ straps]
1b) 81s – 70s – 58s (my midline is weak)
Conditioning
2 rounds (20#/12′) in 6:20, then got really sick.
TnG stuff is rough, but I love it.
Cond.
6:34 rx.
WB
15-5
C2B
14-6
6-6-4-4
8-8-4
BBG: 1) 205
BB Cycling: 1a) 155 – +1@130
1b) done didn’t time
Conditioning: 9:54
BBG
95-100-105-110f-110f lost it sitting under it and loosing balance….
BBC/M
1a) 75-80-85 kg
ME 11 reps @ 72.5 kg
1b) 3:00 – 2:00 – 2:00 ( last on hands)
Cond
6:52 felt terrible
snatch from blocks 190
5rm 180
me tng 8/155
planks 2 min, put a 25# plate on my back for the last two
con 8:53 (12′ target)
BBG:
1.) 165, 185, 205, 225, 245f, 260ff, 260*PR ~ yes I went over 5 attempts worth it
BBC:
1a.) 155, 175, 195
165×5 ~ so tired
1b.) 1:25, 1:20, 1:13
Conditioning:
7:13 Rx – a lot of walking around feeling bad for myself inbetween sets.
BBG:
No blocks so I did full snatches @115#, 125#, 135#, 145#, 145#
BBC:
1a) 125# (all sets)/125# ME 6 reps
1b) 1:00, 1:20, 1:10
Conditioning:
7:58, 20# at a 12′ target
Hang Snatch – 99Kg, miss at 103
90 x 4
76 x 2, stopped caring
TOW Power
Back squat – missed 2nd rep at 100% each set, did hit 1st rep on both sets though
Bench – done
Cond
30# ball
20x WB
10x strict c2b
20x wb
15x Kipling c2b
20x wb
20x butterfly c2b
*didnt want to abuse my hands due to comp this coming weekend
8:00
BBG
155-165-170-175-185f
BBC/Midline
1a) 165 7@145
1b) 2:00×3
Cond
Team Comp WODS 2&4 At least I got 60 C2Bs in. 4:10 split on the relay.
Power:
1) 350
2) 190
BB Cycling/Midline
1a) 165/140×9
1b) 2:05, 1:15, 1:49 (from elbows)
BBG
115, 135, 145, 155, 160
BBC
115, then 95×10 (done last due to class structure today, no legs after wall balls)
2:15 across
Cond
8:16
Bbg: 1. 195-205-215-225-235
Cycling: worked to 215×5. 85% @ 185 only got 5.. point of emphasis to fix next week. Hanging on to that grip for the final ME set
Planks forgot to time first two so just went with it
Wod: different. Hotshots 19: 29:19
Power
1) 365
2) 230
BBG: Up to 175#
Cycling: Up to 155#
130# x 8
Plank holds from hands: 151s, 127s, 129s
Conditioning:
7:55 (20#, 12′)
No energy for this one after all that
Blocks: 185/195/205/215/225(f)
5rm: 175/195/205×3 f on 4.
85%~155×7
Planks:1:05 across hollow pos. from hands
Cond: thrusters 95/c2b 5:10
30/30
20/20
10/10
Worked out in tennis shoes…
Blocks: 215
5RM: 165
+1 @ 135 for 8 reps
Planks: 1:00, 1:25, 1:15
Cond: 7:02
Wallballs were easy… C2B went 20 unbroken, 15-5, 10-5-3-2
BBG
Up to 175
1 A) 135 across, off day mentally
1 B) around 2min each time
Cond
6:46Rx(30# med ball)
BB C/M
1a) 95, 105, 115#, 6@100#
1b) 1:16, 1:05, 1:05
Cond – 10:07, 20# ball to ~11′