Have an important weekend!
• Teaching Notes
We’re hitting the PRVN Group Throwdown Exercise #2 At this time. The exercise is a chipper-style problem mixing body weight gymnastics, barbell biking, and cyclical components. Athletes will begin with a big set of wall balls, transfer onto the rower for a considerable calorie effort, after which sort out a descending ladder of pull-ups, one other rowing section, energy snatches, and eventually bar muscle-ups. The time cap is tight (16 minutes), so emphasize pacing and environment friendly transitions. Encourage athletes to interrupt units intelligently—particularly on pull-ups and bar muscle-ups—earlier than reaching failure. The ability snatches ought to be managed with fast singles or small units to keep up kind beneath fatigue. Make certain everybody chooses acceptable scales to maintain shifting and keep away from bottlenecks. Good respiration approach, easy transitions, and a focus to high quality reps will assist athletes attain the tip throughout the time cap.
metcon: PRVN Group Throwdown Occasion #2
For time:
60 Wallballs, 20/14 lbs, 10/9 ft
50/40 Row Energy
40 Pull-ups
30/24 Row Energy
20 Energy Snatches, 115/75 lbs
10 Bar Muscle-ups
Time cap: 16 minutes
Equipment Half a:
3 rounds for high quality of:
10 Bent Over Barbell Rows, choose load
15 Weighted Hip Extensions, choose load
Equipment Half b:
1x [ 7 Dumbbell Reverse Curls + 7 Dumbbell Hammer Curls + 7 Dumbbell Bicep Curls ]
1x [ 7 Dumbbell Reverse Curls + 7 Dumbbell Hammer Curls + 7 Dumbbell Bicep Curls ]
1x [ 7 Dumbbell Reverse Curls + 7 Dumbbell Hammer Curls + 7 Dumbbell Bicep Curls ]
Use the heaviest weight you may for every set. Relaxation as wanted between units.
Weighted Hole Maintain, choose load, 15 secs
