• Teaching Temporary & Class Overview
At this time’s focus can be on creating the posterior chain with each elements. Our power and plyo piece could have us working with managed weights within the 60-70% vary, mixed with excessive field jumps to focus on absolute power growth, muscular endurance, in addition to pace and energy. The combo works properly for recruiting extra motor neuron items, which is what we’re after for higher mechanics within the Deadlift and hip extension.
We’ll then shift to an interval base exercise that can have us tackling a enjoyable 3 spherical exercise centered round muscular endurance and stamina with the Row, Kettlebell Swing and Abmat Sit-Up. This posterior chain and midline dominated exercise could have us working within the time area of three min on / 1 min off for 3 units.
power & plyometrics:
Each 1:30 for 15 minutes do:
3 Deadlifts, choose load
5 Field Jumps, choose peak
Deadlifts- @ 60-70%
Field Bounce- 3-5 reps
metcon: “Arduous Knock Life”
Each 4 minutes for 12 minutes do:
Row, 300/250 m
25 Russian Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups
Time Area: 2:45-3:15/ Set
Time Cap: 3:45 / Set
Equipment:
3 rounds for high quality of:
10 L/10 R Drugs Ball Glute Bridges, choose load
5 Hamstring Stroll Outs Kettlebell
Facet Plank, choose load, L 20 secs/R 20 secs
