A bunch of Jerks at school right now.
• Teaching Notes
Right this moment’s exercise brings a pleasant combine of coaching components. We’ll kick off the day by putting particular emphasis on mastering the Cut up Jerk. It is a nice alternative to delve into footwork, overhead stability, and pace. Allocate ample time to information athletes by means of the intricacies of this carry. As soon as the Cut up Jerk is roofed, we’ll transition into the principle occasion—a high-intensity triplet that hones in on barbell biking and total capability. As coaches, our goal is to nurture efficient barbell mechanics and guarantee athletes can maintain these mechanics all through all 30 repetitions. With a couple of key pointers and cues, we are able to fine-tune and elevate our athletes’ barbell sport.
Here is the sport plan: Prioritize the Cut up Jerk approach throughout the warm-up, then following the Cut up Jerk session, conduct a lightweight primer session to organize athletes mentally and bodily for the upcoming problem. This strategy ensures that our athletes grasp the nuances and are absolutely ready to beat the exercise forward.
weightlifting:
Full units each 1:30 min.
Cut up Jerk 1×3 at 70% 1RM
Cut up Jerk 1×3 at 70% 1RM
Cut up Jerk 1×2 at 75% 1RM
Cut up Jerk 1×2 at 75% 1RM
Cut up Jerk 1×1 at 85% 1RM
Cut up Jerk 1×1 at 85% 1RM
Cut up Jerk 1×2 at 75% 1RM
Cut up Jerk 1×2 at 70% 1RM
metcon: “Prepared Participant One”
3 rounds for time of:
Run, 400 m
10 Clear & Jerks, 155/105 lbs
10 Bar Going through Burpees
Time Area: 10:00-15:00 minutes
Time Cap: 15:00 minutes
Equipment:
4 rounds for max reps of:
15 Banded Tricep Extensions
Max rep Push-ups
15 Banded Bicep Curls
Max rep Chin-ups
Max maintain Hanging L-Sit Maintain
