How we feeling that the Open is lastly over?
• Teaching Notes
Right now’s session is centered round creating uncooked power with the deadlift, reinforcing correct bracing and pulling mechanics beneath progressive loading. We then transition into “Prepared on the Spot,” a high-intensity interval exercise that challenges athletes to push their cardio capability whereas sustaining grip endurance and core management beneath fatigue.
power: deadlift
Each 4:00 minutes x 3 Units Full
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
metcon: “Prepared on the Spot”
4 rounds, 3 minutes every, for max reps of:
Run, 200 m
20 Kettlebell Swings, 53/35 lb
Max reps in remaining time Toes-to-bars
Equipment:
5 rounds for max reps of:
Max rep Single Leg Hip Thrusts, choose load, L 30 secs
Relaxation 15 secs
Max rep Single Leg Hip Thrusts, choose load, R 30 secs
Relaxation 15 secs
Max rep Foam Curler Hamstring Curls, 45 secs
Relaxation 45 secs
