• Teaching Transient & Class Overview
“Right here’s Johnny” is a quick, full-body conditioning piece that blends energy, stamina, and rhythm. The entrance squat power units prime athletes for the thruster quantity to observe, creating positional power below fatigue. The exercise calls for composure by way of transitions—thrusters tax the legs and lungs, pull-ups hit grip and shoulders, and field leap overs elevate the guts price. Cue athletes to remain easy early, breathe by way of the barbell, and preserve transitions crisp. The most effective performers will keep unbroken thrusters, managed pull-up units, and a gentle field rhythm all through.
power:
Entrance Squat
Each 2:30 × 4 Units
Set 1: 8 @ 65 %
Set 2: 8 @ 70 %
Set 3: 6 @ 75 %
Set 4: 6 @ 75 %+
% of Entrance Squat
Focus: Drive by way of full foot, keep upright torso and pressure within the entrance rack.
Modifications:
– For again ache or knee ache let’s contemplate transferring to a field squat or cut up squat variation.
– For shoulder limitations within the Entrance Squat lets transfer to a Again Squat variation and alter % as needed
Degree 1 / New Athletes:
Each 2:30 x 4 Units
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
Metcon: “Right here’s Johnny”
5 Rounds for Time
8 Thrusters
12 Pull Ups
14 Field Soar Overs
Barbell: 95/65lb, 43/30kg
Field Peak: 24/20in
Rating = Time
Equipment:
Shoulder & Core Stability
For High quality
3 Units
10 Ring V-Outs
10 Twin Dumbbell Z-Press
8/8 Single Kettlebell Contralateral Entrance Rack Step-Up
:30/:30 Aspect Plank
