• Teaching Transient & Class Overview
At present begins with centered barbell work on the cut up jerk. This can be a chance for athletes to refine footwork, timing, and overhead stability underneath average hundreds. The construction of at present’s lifting session steadily builds from 65% to 80% of the athlete’s 1RM, with two reps per set. The emphasis is on constant mechanics somewhat than maximal loading. Athletes ought to prioritize velocity underneath the bar, sharp foot placement, and full restoration between reps. Cue athletes to remain stacked overhead, end tall by the entrance foot, and keep away from drifting their again knee too deep. With solely 90 seconds per set, athletes want to maneuver effectively, whereas nonetheless leaving time for setup and focus.
“Biscuits and Gravy” is a 15-minute EMOM that alternates between cardio, pushing, and pulling in a rotating format. Every minute presents a distinct problem: a calorie goal on the Echo Bike to raise coronary heart charge, a set of dumbbell bench presses to fatigue the chest and triceps, and a strict pull-up station to check upper-body stamina underneath accrued fatigue. The dumbbell loading is average however will really feel heavy in later rounds because of the mixture of urgent and pulling interference. The purpose is to push the tempo on the bike, keep constant units on the bench press, and accumulate sustainable quantity on the strict pull-ups avoiding failure early within the exercise. Athletes ought to tempo themselves early and purpose to remain inside a repeatable effort window throughout all 5 rotations. This piece will tax grip, shoulders, and respiration. The purpose is a pleasant little push + pull cardio pump session to finish the week.
weightlifting:
Full units each 1:30 min:
Break up Jerk 1×2 at 65% 1RM
Break up Jerk 1×2 at 70% 1RM
Break up Jerk 1×2 at 70% 1RM
Break up Jerk 1×2 at 75% 1RM
Break up Jerk 1×2 at 75% 1RM
Break up Jerk 1×2 at 80% 1RM
metcon: “Biscuits and Gravy”
5 rounds for max reps of:
15/11 Echo Bike Energy, 1 min
12 Dumbbell Bench Press, 50/35 lbs, 1 min
Max rep Strict Pull-ups, 1 min
Equipment:
3 rounds for high quality of:
1x [ 5 Low Ring T-Outs + 5 V Outs ]
10 Toes Elevated Ring Rows
Aspect Star Plank Maintain, 30 secs
