• Teaching Transient & Class Overview
Right now’s focus is on barbell conditioning below sustained cardio fatigue with “Iron Lung,” a grinder that pairs moderate-distance working with clear & jerk quantity. We’ll open with a full-body warm-up that preps the posterior chain, shoulders, and barbell positions earlier than diving into 5 rounds of 600m runs and clear & jerks at a reasonable load. The aim is to maintain athletes shifting with intention—run pacing ought to keep in that 2:45–3:15 vary whereas barbell reps keep below 1:00 per set. Encourage fast singles or small units with quick resets to handle fatigue. Cue composure on the run and technical consistency on the barbell—this one rewards athletes who settle in by Spherical 2 and handle transitions nicely. We’ll shut the session with a posterior chain and core finisher to strengthen glute and hamstring engagement after the excessive quantity of working and pulling.
metcon: “Iron Lung”
5 rounds for time of:
Run, 600 m
10 Clear & Jerks, 135/95 lbs
Objective: Time 18:00-23:00
Time Cap: 30:00
Equipment:
4 rounds for high quality of:
10 L/10 R Single Leg Glute Bridges
10 Ring Hamstring Curls
