• Teaching Temporary & Class Overview
After mobility to open hips, backbone, and shoulders, athletes will transfer via glute/hamstring activation and squat prep earlier than constructing to their again squat working masses. The energy piece develops positional energy and capability within the again squat, ending with a max-rep set to construct quantity underneath fatigue. The conditioning EMOM flips the emphasis between toes-to-bar and reverse lunges whereas layering in bike depth and double underneath ability. The objective is regular accumulation of high quality reps whereas managing grip and midline fatigue throughout the 12:00 effort. Athletes ought to purpose to remain calm on the bike, deal with double unders as easy ability work, and push max reps in minutes 1 and three with out blowing up. Coaches ought to reinforce deliberate pacing, tight midline on lunges and toes-to-bar, and constant transitions.
energy: again squats
Go each 2:30 minutes
Again Squat 1×5 at 75% 1RM
Again Squat 1×3 at 80% 1RM
Again Squat 1×3 at 85% 1RM
Again Squat 1xME at 80% 1RM
metcon: “Schism”
12:00 EMOM
Minute 1: 10 Toes to Bar + Max Reverse Lunges
Minute 2: 15/11 Calorie Echo Bike
Minute 3: 12 Reverse Lunges + Max Toes to Bar
Minute 4: 50 Double Unders
Objective: 65+ Complete Reps
Equipment:
3 rounds for high quality of:
10 L/10 R Entrance Rack Field Step-ups, choose load, choose top
Hanging Tuck Maintain, 30 secs 15
Wall Supported Tibialis Raises
