• Teaching Notes
At present’s session introduces a difficult battery exercise that focuses on the barbell, significantly the Clear and Jerk. This is the technique behind it:
Heavy Share Work with the Row:
We’re combining heavy proportion work with the Rowing machine to create an efficient conditioning exercise. Whereas this kind of exercise typically seems within the Open, it usually contains extra complexity. By pairing it with purely monostructural train like rowing, we will place a stronger emphasis on the barbell and reduce interference. This enables us to focus on barbell conditioning with fewer distractions than if we have been to mix it with high-level gymnastics actions.
Efficient Heat-Up and Primer:
Previous to diving into the exercise, it is essential to spend adequate time taking part in with the barbell and priming the system. Athletes ought to purpose to achieve at the least 80% of their Clear and Jerk one-rep max earlier than starting the exercise.
Energy Clear and Push Jerk to Begin:
The preliminary objective is to execute Energy Clear and Push Jerk for so long as doable throughout the exercise. Nevertheless, as we strategy 85% on the barbell, athletes could transition to Squat Clear and/or Break up Jerk to accommodate the heavier hundreds.
At present’s session gives a possibility to work on barbell proficiency and conditioning. The secret is to take care of correct type and method, particularly as the load will increase. Athletes must be ready to adapt their actions to match their capability and the load on the barbell.
metcon: “Battery Energy”
2 rounds, every spherical for time, of:
30/24 Row Energy
6 Clear & Jerks, 75% 1RM
20/16 Row Energy
4 Clear & Jerks, 80% 1RM
10/8 Row Energy
2 Clear & Jerks, 85% 1RM
Go each 15 minutes.
Time Area: 7:00-10:00 minutes/ Set
Time Cap: 12:00 minutes/ Set
Equipment:
4 rounds for high quality of:
10 Deficit Kettlebell Sumo Deadlifts, decide load
7 Field Pike Handstand Push-ups
