• Teaching Temporary & Class Overview
Right now’s energy work focuses on positional management and uncooked leg energy by a pause entrance squat + entrance squat complicated carried out each 2:30. The pause rep calls for a one-second maintain within the backside to bolster stability and posture earlier than transitioning into fluid entrance squats. Athletes ought to preserve excessive elbows, an upright torso, and drive up aggressively by the elbows. After every set, the three excessive stick leap overs are supposed to improve explosiveness and hip extension. Loading builds progressively, peaking at 85%, and athletes ought to keep dialed in on place and bar path all through. We’ll observe this with a quick and gritty sprint-style couplet: 9-7-5 squat cleans paired with a 500/450m row after every spherical. This exercise blends heavy barbell biking with sustained rowing output, testing each energy endurance and grit. Athletes ought to purpose to push the row whereas staying composed below the barbell, guaranteeing high quality footwork and a clean pull into the squat. Scaling will contain lowered barbell loading or subbing entrance squats instead of squat cleans if wanted.
energy:
Go each 3 minutes.
1x [ 1 Pause Front Squat + 4 Front Squats ], 75% 1RM
1x [ 1 Pause Front Squat + 4 Front Squats ], 75% 1RM
1x [ 1 Pause Front Squat + 3 Front Squats ], 80% 1RM
1x [ 1 Pause Front Squat + 3 Front Squats ], 80% 1RM
1x [ 1 Pause Front Squat + 1 Front Squat ], 85% 1RM
After Every Set Full 3 Excessive Stick Soar Overs.
metcon: “Left Aspect, Sturdy Aspect”
For time:
9 Squat Cleans, 185/125 lbs
Row, 500/450 m
7 Squat Cleans, 185/125 lbs
Row, 500/450 m
5 Squat Cleans, 185/125 lbs
Row, 500/450 m
Time cap: 12 minutes
Equipment:
4 rounds for high quality of:
6 L/6 R Goblet Crossover Step-ups, choose load, choose peak
12 Ring Hamstring Curls
Glute Bridge Maintain, 1 min
