• Teaching Notes
Friday Alternate Exercise, March seventh (Could have the total Open exercise written up as quickly because it’s introduced)
As we speak’s session begins with a technical break up jerk focus, the place athletes will refine their dip drive mechanics and overhead stability via a jerk dip + break up jerk advanced. The emphasis needs to be on a powerful, upright dip, explosive leg drive, and an aggressive punch below the bar, guaranteeing a stable receiving place with even weight distribution within the break up. Cue athletes to get better their toes correctly (entrance foot first, then again foot) and keep braced via the core to keep up steadiness and management. Athletes will construct throughout 10 units, beginning at 70% and progressing to 80%, prioritizing high quality motion over max loading.
Following the lifting, “Half Measures” is a fast-paced triplet that challenges cardio capability, higher physique muscular endurance, and midline stability. The 400m run serves because the pacing component, the place athletes ought to discover a regular rhythm that enables them to push arduous on the push-ups and overhead lunges. Encourage small, fast units on push-ups to stop burnout, emphasizing correct positioning with a decent core and full vary of movement. The overhead strolling lunges will problem shoulder stability and posture, so athletes ought to preserve the plate locked out overhead, keep an energetic midline, and take managed steps to keep away from collapsing ahead. Remind athletes that sensible pacing and environment friendly motion transitions will probably be key—they need to keep away from blowing up early and push arduous within the ultimate spherical. Let’s transfer nicely, keep environment friendly, and end robust!
weightlifting:
Each 1:30 for 15 minutes.
1x [ 1 Jerk Dip + 1 Split Jerk ], decide load
5 Units @ 70%
3 Units @ 75%
2 Units @ 80%
% is Primarily based on 1RM Jerk
metcon: “Half Measures”
3 rounds for time of:
Run, 400 m
25/20 Push-ups
Plate Overhead Strolling Lunge, 45/25 lbs, 50 ft
Time Area: 10-Quarter-hour
Time Cap: Quarter-hour
Equipment:
3 rounds for high quality of:
Hole Maintain, 20 secs
Aspect Plank, L 30 secs/R 30 secs
Forearm Plank Maintain, 1 min
