• Teaching Notes
The exercise in the present day goes to be a bit biased in the direction of energy conditioning with the Again Rack Lunges and Twin Dumbbell Bench Press earlier than heading into the Power/Talent Conditioning EMOM with “You Actually Acquired Me”. Right here we shall be focusing on extra higher physique interference with the combination of Push-Ups, Toe to Bar, and Farmers Carry. The Push-Up and Toe to Bar each concentrate on urgent, however in several methods and we can even have some added work for the grip with Farmers Carry’s initially of every set within the EMOM. We constructed the Bike so as to add just a bit extra conditioning impact to this that may undoubtedly add only a tiny bit of warmth to the extra energy and ability targeted EMOM.
Power Superset:
Each 2:30 for 12:30 do:
12 Again Rack Barbell Lunges, @ 40-45% of Entrance Squat
10 Dumbbell Bench Press, choose load
metcon: “You Actually Acquired Me”
Each 1 min for 15 minutes, alternating between:
18/13 Cal Assault Bike
Farmer Carry, 70/53 lbs, 100 ft
20/15 Push-ups
15 Toes-to-bars
Relaxation 1 min
equipment:
5 rounds for high quality of:
8 L/8 R Banded Paloff Rotations
3 L/3 R x [ 3 Single Leg Hops + 1 Box Jump ]
