Be sure you repeat the identical scaling you probably did after we first did our pull up take a look at a couple of weeks again.
• Teaching Notes
In the present day, we’re tackling the Energy Snatch and Energy Clear on a enjoyable 10:00 minute EMOM clock for every, completed in a again to again trend. The objective right here can be to warm-up athletes and get them primed to 70% of their Energy Snatch with the thought and move of the Energy Snatch transitioning simply into the Energy Clear for the day. We want to hit a heavy single for every with the objective of ending at or above 95% for every. Many athletes will obtain a brand new 1RM, however many will possible be in that vary of 95-100% of their 1RM Energy Snatch or Energy Clear. Additionally, as with life, we will’t completely financial institution on the times that issues are 100% flowing, so possible athletes may have a greater day on both the Snatch or the Clear.
We are going to then transition into the Pull-Up re-test the objective can be to get athletes to move from cleansing up their barbells into establishing and discovering the appropriate modification for the day on the rig. The objective with that is to have all athletes select an possibility that permits them to finish it in below 8:00 minutes with the utmost cap of 10:00 minutes. It is a nice stamina take a look at that ought to have fairly a couple of athletes PR’ing from week 1 of the cycle.
weightlifting half a:
Each 1 min for 10 minutes.
1 Energy Snatch, begin @ 70%
weightlifting half b:
Each 1 min for 10 minutes.
1 Energy Clear, begin @ 70%
gymnastics re-test:
10 rounds for time of:
7 Unbroken Chest-to-bar Pull-ups
Cap: 10:00 minutes
Equipment:
4 rounds for high quality of:
12 Bent Over Reverse Flies, decide load
12 Banded Hole Lat Pull Downs
8 L/8 R Contralateral Kettlebell Rack RNT Field Step-ups, decide load
