• Teaching Notes
This Saturday exercise is a type of few occasions that we place in a person exercise on a Saturday. Nonetheless, this can be an incredible problem of a day for everybody and a re-test of the Benchmark for the whole cycle. It labored into the week to put right here at present slightly than earlier only for how the amount, actions, and movement hit, so because of this it is on a Saturday for each the primary week of the cycle and this remaining check week. This exercise is constructed off the exercise “Kelly”, The place it has the identical quantity of Wall Balls and Field Jumps, however we now have added 1000m of Operating right here at present to make this a bit longer of a exercise. A observe that this can be a substantial exercise and can take a little bit of time, so we now have included a associate model in addition to a 3 individual workforce model to cut back general quantity and permit for the power to run this in a extra group constructing surroundings.
metcon: “Large Kelly”
3 rounds for time of:
Run, 1000 m
50 Wall Balls, 20/14 lbs
50 Field Jumps, 24/20 in
Purpose: 25:00-35:00
Time Cap: 40:00
equipment:
3 rounds for high quality of:
8 L/8 R Crossover Field Step-ups, decide load, decide peak
8 L/8 R Single Leg Barbell Hip Thrusts, decide load
Glute Bridge Maintain, 30 secs
