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.
5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
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.
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