During this time we want athletes to focus on the proper setup, core engagement, and footwork in the catch position. Take some time and have athletes just practice with PVC/Empty barbells.
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
Beginner athletes should still stay light and work on consistency.
Focus on footwork while getting underneath the bar in a solid, locked position. Athletes should hold in the catch until the body is stable. Remember to ALWAYS recover with the front foot first.
5 sets:
AMRAP 1:00
3 Shuttle Runs (25ft Down and Back)
3 Hang Power Cleans (185/125)
Max Calorie Row
-rest 2:00 between sets-
hang power clean should be heavier at ~70% 1rm clean.
The stimulus is high intensity. Athletes should push their effort on the shuttle sprints and hang power cleans to earn time on the row. It’s very important that athletes realize that they should apply an effort to the row that they can feel is maintainable over all 8 sets. Fatigue will build across sets in the legs from the bike effort so athletes should be mindful in how they approach the rower.
Shuttle Sprint: Shuttle sprints will have athletes running back and forth in 25ft sections. The effort on these should be high. Athletes must touch the target line before making the return trip. It is also important for athletes to practice their transition at the turn-around point because this is a spot where many athletes will lose time due to inefficiency. If athletes cannot perform shuttle sprints, allow them to perform a machine sprint or double/single unders of a similar time domain. 1 shuttle run = 50ft total (25ft down/25ft back).