Mon, 11/05/2018

November 4, 2018

 

 

"Triple Double - Part 1"

AMRAP 5: 
Buy-In: 100 Double Unders


Immediately Into…


12 Power Snatches (75/55) 
4 Burpee Box Jump Overs (24/20) 

Rest 5 Minutes

 

Scale Options:
50 DU's
200 Singles
Hang Power Snatch

 

L1
100 Singles
Hang Muscle Snatches
Burpees 

 

"Triple Double - Part 2"

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65) 
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

 

"Triple Double - Part 3"

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80) 
4 Burpee Box Jump Overs (24/20)

 

Notes:

In this interval style conditioning workout, athletes will start out each 5 minute window by completing 100 double unders. This portion of the AMRAP is a buy-in and is only completed once. The buy-in should take no longer than two minutes so that the majority of time is spent on the scored portion. The scored piece of each section will be the rounds + reps of the power snatches and burpee box jump overs. The weight on the barbell will increase and the reps will decrease. These should be loads that athletes are capable of completing at least 25, 20, and 15 unbroken repetitions respectively when fresh. 

### THE WHY: 
The reason we give recommendations of what number of repetitions athletes should be able to complete in the brief of each workout is to preserve the intended stimulus. This goes hand in hand with the idea of “Could vs. Should”.  Could athletes complete a couple 115/80 power snatches in a row? For some, the answer will likely be yes. Should an athlete who can string together some 115/80 power snatches together do it in this workout? Based on the stimulus we’re looking for, the answer is no. The stimulus will vary from workout to workout, but today is a workout where strength shouldn’t be a limiting factor. The more time spent looking at the barbell, the less time spent moving. This means the workout ends up being less effective for athletes who went heavier than they should have. On every workout we can ask ourselves these two questions. Could I? Should I?

 

 

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