• Teaching Temporary & Class Overview
Right now is all about energy, timing, and grit. We’ll kick off with a clear advanced that emphasizes robust positioning and pace by means of the elevate. Every set combines a clear pull, a low dangle energy clear, and a touch-and-go energy clear to strengthen mechanics and construct confidence beneath the bar. Begin at 60% and intention to construct barely if positions keep sharp. Then we roll into “Ventura, Ace Ventura,” a difficult 12-minute EMOM alternating between max reps of energy cleans and max energy on the bike, with built-in relaxation to maintain the depth excessive. You’ll use 80% of your high advanced weight, so count on a troublesome push, maintain robust positions on the barbell and ship it on the bike.
weightlifting:
Each 1:30 for 15 minutes.
1x [ 1 Clean Pull + 1 Low Hang Power Clean + 1 Power Clean ], decide load
Beginning @ 60% of 1RM
Energy Clear Purpose: Approach Proficiency, constructing to round 80-85% of Energy Clear
Metcon: “Ventura, Ace Ventura”
3 rounds, 1 min per station, for max reps of:
Energy Clear, decide load
Relaxation 1 min
Air Bike Calorie
Relaxation 1 min
Rotate instantly to the subsequent station each 1 min, the clock doesn’t cease or reset between stations.
Equipment:
3 rounds for high quality of:
15 L/15 R Single Leg Hip Thrusts
15 Weighted GHD Hip Extensions, decide load
Weighted Forearm Plank, decide load, 1 min
