I hope your two favourite actions on this world are wall balls and pull ups.
• Teaching Notes
We now have a two half focus at this time with some high quality work for the Entrance Squat + Cut up Jerk that may have us working within the vary of 75-85% of our 1RM Clear and Jerk earlier than tackling the exercise “PRVN Basic” the place we will probably be tackling a top quality couplet that has some lengthy “Fran-ish” really feel to it that may undoubtedly get the forearms burning and physique warmth up. This exercise is supposed to be within the robust sustained muscular endurance and stamina model time area of proper round 8:00-12:00, which targets our V02 Max and a quantity that helps to develop total capability and consistency in exercises.
Energy / Weightlifting:
Each 2 minutes for 12 minutes.
1x [ 2 Front Squats + 2 Jerks ], @ 75-85%
metcon: “PRVN Basic”
For time:
24 Wall Balls, 20/14 lbs, 10/9 ft
12 Pull-ups
24 Wall Balls, 20/14 lbs, 10/9 ft
15 Pull-ups
24 Wall Balls, 20/14 lbs, 10/9 ft
18 Pull-ups
24 Wall Balls, 20/14 lbs, 10/9 ft
21 Pull-ups
24 Wall Balls, 20/14 lbs, 10/9 ft
24 Pull-ups
Aim: 8:00-12:00
Time-cap 15:00
equipment half a:
Each 1 min for 10 minutes, alternating between:
Lifeless Grasp, 45 secs
6 L/6 R Single Leg Kettlebell Deadlifts, decide load
equipment half B:
5 rounds, 30 secs per station, for max reps of:
Ring Curl
Ring Cranium Crusher
Rotate instantly to the following station each 30 secs, the clock doesn’t cease or reset between stations.
