• Teaching Temporary & Class Overview
At the moment’s session blends barbell energy improvement with basic push–pull–swing conditioning. Athletes will begin with a radical mobility and particular prep movement, transitioning into 10 units of Energy Clear work. The emphasis is on bar velocity, posture, and crisp turnover—coaches ought to cue fast elbows and vertical bar paths. After constructing energy, we hit “River Rapids,” a three-round for-time effort combining rowing, kettlebell swings, and ring dips. The purpose is to keep up composure below upper-body fatigue whereas managing grip and respiration by repeatable pacing. Maintain athletes constant throughout rounds and encourage sensible rep breaks on dips to protect high quality. End with non-compulsory restoration or accent work if time permits.”
weightlifting:
Each 1:30 for 15 minutes.
2 Clear Pulls + 1 Energy Clear
Relaxation :15
1 Energy Clear
4 Units @ 70-80%
3 Units @ 80+%
3 Units @ 85%
metcon: “River Rapids”
3 rounds for time of:
25/20 Row Energy
20 Kettlebell Swings, 53/35 lbs
15/10 Ring Dips
Time Area: 9:00–13:00
Time Cap: 15:00
Equipment Half a:
3 rounds for high quality of:
10 Dumbbell Glute Bridge Pull Overs, choose load
15 Dumbbell Cranium Crushers, choose load
Equipment Half B:
3 rounds for high quality of:
10 Ring Hamstring Curls
20 GHD Reverse Hypers
