Welcome to the Transition part. Hopefully final week’s exams went effectively for you all.
• Teaching Notes
The exercise at this time is a enjoyable one which has a very good mixture of actions with a small rep scheme to permit athletes to be challenged, however nonetheless very profitable as every motion ought to have the ability to be completed in fast succession main proper from one to the following. The general focus at this time will probably be on a bit bit extra leg stamina for the exercise, nonetheless we could have a while at this time to go over the Bar Muscle-Up and spend time with progressions right here earlier than entering into the exercise. We will probably be after all doing singles as we now have Burpee Bar Muscle-Ups at this time which ought to permit athletes to probably get their first and have enjoyable with the motion at this time. For scaling functions we’ll maintain issues easy as we now have a check of Toe to Bar in tomorrow’s exercise so we wish to make certain we’re protecting progressions that simply work on the burpee pull-ups or leaping pull-up variation.
The purpose will probably be to have a progressive warm-up of round 10 minutes earlier than tackling quarter-hour or so of progressions for the Bar Muscle-Up in addition to modifications and touches on the actions for the exercise. The exercise at this time will probably be 24:00 minutes lengthy and may be run on a delay so as to permit for athletes to hit the max energy on the finish of every AMRAP. The purpose right here could be to only run the primary portion as if it ends on the 2:00 minute mark, then begin the bike on the 2:00 minute mark and work till the three:00 minute mark earlier than a 1:00 minute relaxation.
Energy: Gymnastics drills
Muscle up drills
Metcon: “Simply Sufficient”
6 rounds, 3 minutes every, for max reps of:
50 Double Unders
4 Dumbbell Energy Cleans, 50/35 lbs
4 Dumbbell Field Step Overs, 50/35 lbs, 24/20 in
4 Burpee Bar Muscle-ups
Max reps in remaining time Bike Energy
Relaxation 1 min
Equipment:
3 rounds for high quality of:
10 Deficit Kettlebell Deadlifts, decide load
10 Goblet Cossack Squats, decide load
Weighted Sorenson Maintain, decide load, 35 secs
