Don’t get it twisted, Shannon is a sweetheart and is simply tremendous centered on rowing.
• Teaching Notes
We’re beginning off a development with longer EMOMs right here with an EMOM that has our athletes working for the complete half-hour, with in fact little relaxation between actions in an effort to hold this flowy and permit the athletes to maintain transferring. The aim is to not full every minute as quick as attainable, however fairly transfer as easy as attainable in an effort to hold the center price from spiking and educate athletes find out how to hold calm and funky in the course of combined modal exercises with extra density. That is pure quantity accumulation, midline stability, and muscular endurance work right this moment. Plan to spend a very good time warming up the Turkish Get-Up and speaking by selecting up and holding the Sandbag. For gyms that don’t have a sandbag obtainable, we will do a Double Kettlebell Entrance Rack Maintain and that may even require some motion prep and method there as effectively. Fortunately we now have positioned just a little little bit of that is the warm-up as prep for the Sandbag Cleans.
metcon: “All That”
Each 1 min for 30 minutes, alternating between:
3 Wall Walks
14/11 Row Energy
1 L/1 R Turkish Get-ups, 53/35 lbs
5 Shuttle Runs, 50 ft, 1 min
Max maintain Sandbag Bear Hug Holds, 150/100 lbs
equipment:
5 rounds for high quality of:
10 Strict Handstand Push-ups
10 Ring Rows
