Everybody channel your interior Julia. Get imply and squat heavy at the moment!
• Teaching Notes
We’re beginning take a look at week off with our 1RM Again Squat. The concept at the moment can be to start out athletes off with an empty barbell and provides them the complete 20:00 minutes to construct up weights appropriately as a way to hit a brand new 1RM Again Squat. The physique is humorous and there are positively days that don’t really feel 100% for everybody throughout the board, so don’t push athletes to aim a 1RM if they’ve any niggles bothering them. As an alternative have them concentrate on tempo and kind and simply construct into one thing that seems like a very good managed weight with nice mechanics.
We’ll then transition right into a burner of a leg stamina piece with a 400m run into 40 Again Squats into one other 400m Run. The aim right here is to decide on a weight that it is best to have the ability to do unbroken and at most break into two units. The tempo we need to run at at the moment needs to be nearer to 1 Mile to 3k Tempo than 5k tempo. We solely have two 400s, nevertheless we do have these pesky Again Squats so prepare for some Bambi legs as we hit that second run.
This can be a enjoyable one to educate at the moment! Remember to rejoice these PR’s and your members’ consistency and energy.
power: again squat, 1rm
Take 20 minutes to determine a 1RM.
metcon: “400 for 40”
For time:
Run, 400 m
40 Again Squats, 135/95 lbs
Run, 400 m
Time: 6:00-8:00 minutes
Time Cap: 10:00 minutes
Equipment:
For high quality:
3x 20 Dumbbell Strolling Lunges, decide load
Relaxation 1 min
6x 5 Glute Ham Raises
Relaxation 30 secs
–then–
3 rounds of:
Copenhagen Plank, L 18 secs/R 18 secs
Star Plank Maintain, L 18 secs/R 18 secs
