Barbell Cycling "Cake Weight"
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This program directs its efforts towards improving efficiency and capacity necessary to improve your barbell cycling capabilities. This program works very effectively as a 3, 4 or 5 day routine.
This cycling template follows a periodized approach to ensure maximal physiological adaptation. This change in your body's capacity dramatically improves your ability to move a barbell in high rep situations.
You will also receive video analysis during your entire time on the program! We currently have 2 National Champions and a USA Weightlifting World Team Coach on our staff that will be reviewing your videos and giving helpful feedback and encouragement.
All video analysis is done on our Team Facebook page which you will have complete access to!
Here's an example day of programming
Outlaw Barbell (Barbell Cycling "Cake Weight") - Wednesday, Jul 19 Expanded
Here is an overview of the sample workout listed below.
Most workouts in this program contain 2 components each day. In the first part of the workout you will work up to an unbroken max Snatch, Clean or shoulder to overhead variation for a presribed number of reps. In the second part there will be either an EMOM or AMRAP based barbell conditioning piece.
This day is a typical training day and is similar to what you could expect to see on any given day.
*All results can easily be posted right here on the Wodfollow app to track and share your results with coaches and teammates.
Power Snatch - Unbroken
1) Work to a 7RM
2) 2x7 at 90% of 7RM
Hang Power Snatch
1 Minute Max Effort at 135/95
1 Minute Rest
Top level athletes following this programming
USAW level 4 coach 2017 Youth world team leader 2016 Pan am team leader 2016 Junior world team leader 2015 World team coach 2011 Jr. World team head coach
3x National Champion 4x American Open Champion 2x World Team member 3x Pan Am Team member
2x National Champion 3x American Open Champion 3x World Team Member 3x Pan Am Team member Former Snatch American record holder 170kg/375lbs
2014 CrossFit Games 2014 CrossFit Regionals Champion All American Gymnast 2017 USAW Nationals 5th place
Barbell Cycling "Cake Weight" happenings
Months on Wodfollow
Quick answers to some common questions