Some sneaky anaerobic intervals planned for this week’s #GutcheckThursday!
If you love “Grace” or any other workout with light-to-moderate barbell cycling, this one’s for you. If you hate barbell cycling and/or the bike, well, there’s always next week.
The stimulus this week is to choose a weight that lets you move the barbell unbroken each round with a fast finish on the bike. The goal is a 3-5 minute round that allows for 2:1 work-to-rest. Do NOT skip the rest after each round. Do not break the clean & jerks more than twice (10/5 or 8/7 or 5/5/5, etc.)
The clean & jerk begins with barbell on the floor and ends at the top with barbell overhead, elbows fully extended and in line with the ear. In a clean & jerk, you may transition right to the jerk from the clean without standing the clean up & resetting for the jerk. You must pass through some sort of front rack position (cannot snatch from ground to overhead)
Adaptations / Modifications / Scales
Reduce the load on the clean & jerk to meet the intended stimulus
Consider taking the weight from the hang or modifying to double dumbbell or single dumbbell clean & jerks or hang clean & jerks as needed
Sub the barbell for an American or Russian KB swing to maintain the power training stimulus
Swap the bike for a 400 m run or a 500 m / 400 m row