• Teaching Notes
Right this moment, we’re getting after an out and again type chipper centered on gymnastics conditioning and the continued improvement of chest to bar pull-ups, in addition to the addition of pistol squats. We haven’t had pistols in for a while right here, and might be layering them in as a weekly or bi-weekly ability in an effort to improve better single leg power and mobility with the notice that as coaches we must be cognizant of mobility limitations that may create extra stress on the knees and decrease again for our athletes. The objective as we speak might be to spend about 10:00 minutes on a focused warm-up meant to prime all of the actions we’re going over as we speak after which get right into a extra particular development and improvement session centered on the chest to bar pull-up and pistol. The objective right here might be to spend ample time to ensure athletes are heat and able to get into the positions in addition to understanding the scaling modifications vital to focus on the precise stimulus of the day. We should always allot 10-12 minutes right here to go over these expertise and drills earlier than ensuring athletes have a closing understanding of the exercise and set them on their means. Our “elective” accent focus is constructed to align with the actions and supply the required additional quantity and centered work for leg power / stamina and a few focused lat work for elevated pulling capability.
metcon: “Lengthy Winded”
For time:
20 Burpee Field Leap Overs, 24/20 in
25 Chest-to-bar Pull-ups
30 Pistols
40/32 Ski Erg Energy
30 Pistols
25 Chest-to-bar Pull-ups
20 Burpee Field Leap Overs, 24/20 in
Time Area: 15:00-20:00 minutes
Time Cap: 25:00 minutes
Equipment:
4 rounds for high quality of:
10 Goblet Bike owner Squats, choose load
8 L/8 R Single Leg Romanian Deadlifts, choose load
15 Tall Kneeling Banded Lat Pull Downs
