Being good at energy cleans makes you higher at giving piggybacks. Scientific truth.
• Teaching Notes
At present’s exercise balances heavy barbell work, conditioning depth, and structural accent work, making it a well-rounded coaching day. Concentrate on the barbell work for the Energy Clear with further emphasis positioned on pushing by the ground and conserving the barbell shut. Work to drive by the barbell and pull the bar into a top quality entrance rack place. For our conditioning piece, push the tempo, refine motion high quality, and keep constant. Pay further consideration to the set-up place within the Dumbbell Energy Clear as this tends to flare up peoples decrease again if finished improperly.
weightlifting:
Each 3 minutes for 12 minutes.
1.1.1.1 Energy Cleans, @ 80-90%
1.1.1.1 Denotes a cluster set of 4 single repetitions
metcon: “Piggyback”
Full as many rounds as potential in 14 minutes of:
12 Dumbbell Energy Cleans, 50/35 lbs
18 Push-ups
24 Air Squats
Equipment:
5 rounds for high quality of:
GHD Supine Maintain, 20 secs
Weighted Plank, choose load, 1 min
