Heard you all had fun with the 10RM Again Squat, so we determined preserve the nice instances going with a 5RM.
• Teaching Notes
Athletes will start with a 15:00-minute power session to ascertain a 5-rep max again squat, specializing in managed motion, correct depth, and bracing whereas constructing as much as heavier masses. Following this, the 15:00 AMRAP “Ron” will problem endurance and consistency, that includes 8 shuttle runs, 12 dumbbell snatches per arm, and 16 goblet field step-ups. The purpose is to keep up a gentle tempo, minimizing transition time whereas managing grip and lower-body fatigue. Shuttle runs ought to be environment friendly, snatches ought to make the most of leg drive for decreased arm pressure, and step-ups ought to be easy and balanced. Superior athletes ought to goal for unbroken units and quick transitions, intermediates can break snatches into 6-6 and tempo runs, whereas learners might alter weights or field peak as wanted. Athletes ought to tempo the primary half conservatively and push within the last minutes to maximise rounds. Coaches ought to emphasize consistency, sensible pacing, and powerful mechanics to make sure a profitable session.
power: 5rm Again Squat
Take 15:00 minutes to Set up Again Squat 5RM
metcon: “Ron”
Full as many rounds as doable in 15 minutes of:
8 Shuttle Runs, 50 ft
24 Dumbbell Snatches, 50/35 lbs
16 Goblet Field Step-ups, 50/35 lbs, 24/20 in
Equipment:
4 rounds for high quality of:
5 Seated Vertical Jumps
8 Plyo Field Step-ups, choose peak
5 Broad Jumps
