I make the identical precise face when I’ve to do multiple Snatch at a time.
• Teaching Notes
We’re beginning off the day with a difficult 10:00 minute EMOM of three Entrance Squats on the minute. The aim right here is to hit every rep with velocity and slowly construct weight till the ultimate 2 rounds are at 72%. The first goal is to have velocity and place on every rep. If that’s difficult to keep up in the present day then we must always scale back the load with a view to keep the stimulus. We are going to then transfer right into a difficult triplet centered round heavier Thrusters and Bar Muscle-Ups. We might be transferring up the ladder with a quick stint on the row between rounds. The aim might be to keep up near unbroken units throughout each actions and hit the rower in underneath 40 seconds every spherical. The aim is to scale athletes on actions, loading, and quantity with a view to keep the supposed stimulus of the day.
energy: entrance Squats
Full units each 1 min.
Entrance Squat 1×3 at 65% 1RM
Entrance Squat 1×3 at 65% 1RM
Entrance Squat 1×3 at 65% 1RM
Entrance Squat 1×3 at 67% 1RM
Entrance Squat 1×3 at 67% 1RM
Entrance Squat 1×3 at 67% 1RM
Entrance Squat 1×3 at 70% 1RM
Entrance Squat 1×3 at 70% 1RM
Entrance Squat 1×3 at 72% 1RM
Entrance Squat 1×3 at 72% 1RM
metcon: “Boaty McBoatface”
As many reps as attainable in 10 minutes of:
12/9 Row Energy
3 Bar Muscle-ups
3 Thrusters, 135/95 lbs
12/9 Row Energy
4 Bar Muscle-ups
4 Thrusters, 135/95 lbs
12/9 Row Energy
5 Bar Muscle-ups
5 Thrusters, 135/95 lbs …
Proceed including 1 Bar Muscle-up and Thruster rep every spherical till time expires.
Equipment:
4 rounds for high quality of:
8 L/8 R Single Arm Dumbbell Chainsaw Rows, decide load
12 Romanian Deadlifts, decide load
15 Tall Kneeling Banded Lat Pull-Downs
