• Teaching Transient & Class Overview
Immediately blends posterior chain power with higher physique density work in a repeatable interval format. We’ll begin with focused mobility for the hips, glutes, and shoulders earlier than shifting right into a managed warm-up to strengthen hinge mechanics, core stability, and ring assist positioning. The power piece focuses on 4 units of deadlifts within the 65–75% vary, constructing positional power and bracing beneath load with out pushing to max effort. Then we roll into “Uncut Grind”, a 3-set, every-5:00 interval pairing kettlebell swings, renegade rows, and strict ring dips for higher physique stamina and midline management. Athletes ought to goal to maintain swings and rows unbroken whereas managing ring dips in small, clear units with minimal relaxation. The time area ought to enable 1:30-2:00 of restoration between units, so encourage constant pacing throughout all three. We’ll end with accent work concentrating on hamstring resilience, glute power, and hip extension mechanics to spherical out the posterior chain focus of the day.
power: deadlift
Go each 2:30 minutes.
Deadlift 1×3 at 65% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 75% 1R
Deadlift 1×5 at 70% 1RM
metcon: “Uncut Grind”
Each 5 minutes for 15 minutes do:
15 Kettlebell Swings, 53/35 lbs
12 Renegade Rows, 50/35 lbs
9/7 Strict Ring Dips
15 Kettlebell Swings, 53/35 lbs
12 Renegade Rows, 50/35 lbs
9/7 Strict Ring Dips
Equipment:
3 rounds for high quality of:
12 Ring Hamstring Curls
10 L/10 R Single Leg Barbell Hip Thrusts, choose load
5 Hamstring Stroll Outs
