• Teaching Notes
At this time’s class is all about barbell power, overhead positioning, and midline management in “Dozer.” The facility snatch and strict press will check technical proficiency beneath fatigue, whereas weighted sit-ups add a core endurance part. The structured EMOM format permits athletes to take care of high quality and management all through.
metcon: “Dozer”
Each 1 min for twenty-four minutes, alternating between:
3 Energy Snatches, choose load
5 Shoulder Press, 70% 1RM
15 Weighted Straight Leg Sit-ups, 25/15 lbs
Relaxation 1 min
3 Energy Snatches, choose load
5 Shoulder Press, 70% 1RM
15 Weighted Straight Leg Sit-ups, 25/15 lbs
Relaxation 1 min
3 Energy Snatches, choose load
5 Shoulder Press, 75% 1RM
15 Weighted Straight Leg Sit-ups, 25/15 lbs
Relaxation 1 min
3 Energy Snatches, choose load
5 Shoulder Press, 75% 1RM
15 Weighted Straight Leg Sit-ups, 25/15 lbs
Relaxation 1 min
3 Energy Snatches, choose load
3 Shoulder Press, 80% 1RM
15 Weighted Straight Leg Sit-ups, 25/15 lbs
Relaxation 1 min
3 Energy Snatches, choose load
1 Shoulder Press, choose load
15 Weighted Straight Leg Sit-ups, 25/15 lbs
Relaxation 1 min
Energy Snatch- @ 70%+ of 1RM Energy Snatch
1 Shoulder Press- @ 85-90% Aim:
Construct to 80-85% on the Energy Snatch
Equipment:
4 rounds for high quality of:
Double Kettlebell Overhead Maintain, choose load, 20 secs
Banded Paloff Maintain, 1 min
Weighted Plank, choose load, 40 secs
