• Teaching Temporary & Class Overview
Right now’s focus pairs traditional upper-body urgent power with a quick, shoulder-burning benchmark fashion couplet. We’ll open with mobility and positional prep for the bench press, ensuring athletes can discover a secure shoulder place on the bench. Power work builds to a difficult 80–85% load, ending with a rep-out at 80% to develop endurance beneath load.
The conditioning piece, “Chasin’ That Neon Rainbow,” is a fast three-round dash of push-ups and wall balls. The interference between urgent and wall balls creates excessive native fatigue within the shoulders and chest. Encourage athletes to tempo the primary spherical conservatively—breaking push-ups into small, tidy units and protecting wall balls snappy however managed. High quality reps will matter greater than racing the clock early. Purpose to maintain kind intact and transition shortly to remain contained in the goal time area.
power: Bench press
Go each 2:30 minutes
Bench Press 1×5 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1xME at 80% 1RM
metcon: “Chasin’ That Neon Rainbow”
3 rounds for time of:
25/20 Push-ups
25 Wall Balls, 20/14 lbs, 10/9 ft
Time Area: 4:00-7:00
Time Cap: 10:00
Equipment:
4 rounds for high quality of:
10 Ring Tricep Extensions
10 Goblet Cossack Squats, choose load
