Lastly, some actual Weightlifting!
• Teaching Temporary & Class Overview
As we speak’s class focuses on technical execution and energy within the Squat Clear & Jerk, adopted by an higher and decrease physique energy EMOM in “Lock, Inventory and Two Smoking Barrels.” Athletes will progressively construct to 85%+ of their Clear & Jerk, emphasizing effectivity in motion mechanics. The EMOM pairs heavy deadlifts with strict urgent energy, reinforcing midline management and high quality reps.
Teaching Notes
Squat Clear & Jerk: Give attention to bar path, footwork, and timing—these 10 units present an excellent alternative to refine technical effectivity underneath load.
Deadlifts: Prioritize leg drive and posterior chain engagement, slightly than pulling excessively with the decrease again.
Strict Handstand Push-Ups: Encourage a powerful hole physique place—midline engagement is simply as essential as urgent energy.
Mindset Tip: This session is about managed energy and exact motion execution—athletes ought to transfer with goal, not pace.
weightlifting:
Each 1:15 for 15 minutes.
1 Squat Clear & Jerk, choose load
Beginning @ 70% 1RM Clear & Jerk and constructing to the final 4 units at 85%
metcon: “Lock, Inventory and Two Smoking Barrels”
Each 1 min for 12 minutes, alternating between:
5 Deadlifts, 70% 1RM
8 Strict Handstand Push-ups
5 Deadlifts, 70% 1RM
8 Strict Handstand Push-ups
5 Deadlifts, 75% 1RM
8 Strict Handstand Push-ups
5 Deadlifts, 75% 1RM
8 Strict Handstand Push-ups
3 Deadlifts, 80% 1RM
8 Strict Handstand Push-ups
1 Deadlift, choose load
8 Strict Handstand Push-ups
Equipment:
3 rounds for high quality of:
15 Weighted Hip Extensions, choose load
Sorenson Maintain, 30 secs
8 L/8 R Single Arm Kettlebell Z Press, choose load
