I’m gone this week, so make me proud and replenish that PR board (holy quads Heurung)!
• Teaching Notes
We hit our 1RM Clear and Jerk final week and are constructing into our 1RM Snatch this week. This falls in step with the alternating trend of our weightlifting development over the course of our Achilles Cycle and units us up properly for the Hercules Cycle. The 1RM Snatch will lead us properly into the conditioning piece the place we’re hitting Overhead Squats for max reps on the finish of a buy-in of Rope Climbs and Bar Going through Burpees. The fashion and construction of how we’re focusing on this in the present day will enable athletes to work their method by way of on a 30 second delay with a purpose to get a number of athletes by way of the AMRAP and exercise. We’re all the time fascinated with class administration and so must you. The fashion and construction right here ought to separate the category out fairly a bit and permit for a easy exercise if you’re in your teaching recreation in the present day.
energy: snatch 1rm
Take 15:00 to Set up a 1RM Snatch.
Recommended Construct:
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Try
Metcon: “Adaptation”
4 rounds, 2 minutes every, for max reps of:
2 Rope Climbs, 15 ft
10 Bar Going through Burpees
Max reps in remaining time Overhead Squats, 135/95 lbs
Relaxation 1 min
equipment:
3 rounds for high quality of:
12 Goblet Bicycle owner Squats, decide load
12 Dumbbell Zottman Curls, decide load
Single Arm Overhead Carry, decide load, L 100 ft/ R 100 ft
