• Teaching Notes
We’re rolling right into a enjoyable barbell conditioning targeted day with the day beginning on some good straight Squat Cleans throughout on an EMOM format. We are going to then roll into the barbell conditioning that may add some high quality repetitions and conditioning right here with the combination of the Energy Clear + Dangle Squat Clear + Bar Going through Burpee.
The plan of assault for this exercise has athletes working from the barbell to the burpees on spherical 1, then on spherical 2 from the burpees to the barbell. Nonetheless, for a lot of lessons it might work higher to have some athletes begin on the barbell and a few begin on the burpees to cut back the quantity of our bodies flying round on the ground.
As a coach at the moment we will likely be trying to go over the barbell biking element previous to hitting the exercise with the emphasis on contact n’ go reps as a focus on the clear.
weightlifting:
Each 1 min for 10 minutes.
2 Squat Cleans, 70-80% 1RM
metcon: “Line Change”
For time:
5 Energy Cleans, 135/95 lbs
5 Dangle Squat Cleans, 135/95 lbs
20 Lateral Burpee
Relaxation 1:30
— then —
20 Lateral Burpees
5 Dangle Squat Cleans, 135/95 lbs
5 Energy Cleans, 135/95 lbs
Relaxation 1:30
— then —
5 Energy Cleans, 135/95 lbs
5 Dangle Squat Cleans, 135/95 lbs
20 Lateral Burpees
Relaxation 1:30
— then —
20 Lateral Burpees
5 Dangle Squat Cleans, 135/95 lbs
5 Energy Cleans, 135/95 lbs
Objective: 1:45-2:15
Time Cap: 18:00
equipment:
4 rounds for high quality of:
4 Eccentric Clear Pulls, decide load
3 Broad Jumps
