• Teaching Notes
Right this moment’s session focuses on constructing posterior chain energy with deadlifts, adopted by an explosive, high-power dash exercise in “Skinny Pete.” Within the energy portion, athletes will full 5 units of 5 deadlifts at 70-75% of their 1RM each 3 minutes, emphasizing correct bracing, pressure, and managed bar path. Encourage athletes to take care of a impartial backbone, have interaction their lats, and push via the ground moderately than pulling with their again. High quality over velocity is essential—each rep ought to look nearly as good as the primary.
For “Skinny Pete,” this can be a fast-paced couplet designed to problem barbell biking and field leap effectivity. The ability cleans ought to be fast singles or small touch-and-go units within the early rounds, avoiding extreme relaxation between reps. Athletes ought to brace earlier than every raise and use hips, not arms, to drive the bar up effectively. Field jumps ought to be quick and explosive, with a managed step-down or leap down for individuals who can preserve kind below fatigue. The main target in the present day is fast transitions and sustaining constant pacing whereas staying protected with explosive motion. Encourage athletes to assault the barbell with confidence and keep clean on the field jumps, pushing arduous within the closing rounds. Alter weight and field peak as wanted to maintain depth excessive whereas sustaining motion high quality. Let’s get after it!
energy:
Each 3 minutes for 15 minutes.
5 Deadlifts, @ 70-75% of 1RM
metcon: “Skinny Pete”
For time:
5 Energy Cleans, 185/125 lbs
10 Field Jumps, 30/24 in
4 Energy Cleans, 185/125 lbs
8 Field Jumps, 30/24 in
3 Energy Cleans, 185/125 lbs
6 Field Jumps, 30/24 in
2 Energy Cleans, 185/125 lbs
4 Field Jumps, 30/24 in
1 Energy Clear, 185/125 lbs
2 Field Jumps, 30/24 in
Equipment:
6 rounds, 30 secs per station, for max reps of:
Susceptible Banded Hamstring Curl
Relaxation 30 secs
Banded Bearhug Aspect Step, decide load
Relaxation 30 secs
Rotate instantly to the following station each 30 secs, the clock doesn’t cease or reset between stations.
