Lastly, again to what we all know and love right here at Sanctify. Wall Walks.
• Teaching Notes
The main target right now is on the barbell and studying the way to develop energy, fast turnover and making certain a top quality entrance rack place each time you obtain the barbell. That is necessary each the Cleans right now in addition to the Thrusters. For each we’d like to see a full hand grip stay on the barbell, however perceive that some athletes as we get heavy might want to let that go and transfer into an open palm place. For the thrusters work tougher to maintain the complete hand on the bar and assist athletes discover ways to transfer their elbows right into a extra vertical place as they arrive to the highest of the Thruster. Which means within the Entrance Squat we’re holding a typical entrance rack, however as we transfer extra to the Push Press part at 1 / 4 squat place we’re driving firmly overhead in a extra vertical forearm place. The objective right here is to discover ways to transfer hundreds right into a reasonable heavy Thruster after which work on effectivity within the Wall Stroll for 4 reps on the opposite minute. The third minute is supposed to permit athletes to achieve composure and regulate hundreds.
weightlifting:
Energy Clear + Squat Clear + Jerk
Each 90s, 10 units
Units 1-4: 2+1+1, 60-70%
Units 5-7: 1+2+1, 70-80%
Units 8-10: 1+1+1, 80-85%
metcon: “Maintain Me Again”
Each 1 min for 15 minutes, alternating between:
6 Thrusters, 135/95 lbs
4 Wall Walks
Relaxation 1 min
Equipment:
3 rounds for high quality of:
7 Parallel Bar Dips Ring Assist Maintain, 20 secs
Relaxation 1 min
10 Behind-the-Neck Strict Press, decide load
Barbell Overhead Maintain, decide load, 20 secs
Relaxation 2 minutes
