• Teaching Temporary & Class Overview
Immediately’s session blends unilateral power management with explosive conditioning. We’ll start with mobility for the hips, shoulders, and thoracic backbone, then progress into overhead stability and coordination drills to prime for the Turkish get-up. Power work focuses on 6 heavy units of managed 1/1 Turkish get-ups, emphasizing exact positioning and easy transitions with out dashing. The conditioning piece, “Forest Dash,” is a brief and intense descending ladder of alternating dumbbell snatches and field bounce overs. The purpose is to maintain snatches unbroken with fast transitions to the field whereas managing coronary heart price to maintain velocity. Encourage athletes to change arms midair on the snatch, step down from the field, and push the tempo because the rep rely decreases. Class administration ought to concentrate on spacing for field bounce overs and clear movement between stations.
power:
Each 1:30 for 9 minutes.
2 Turkish Get Up Alternating Arms, choose load
metcon: “Forest Dash”
20-16-12-8-4-2 reps, for time of:
Alternating Dumbbell Snatch, 50/35 lbs
Field Leap Over, 24/20 in
Aim: 7:00-11:00
Time Cap: 12:00
Equipment:
3 rounds, 30 secs per station, for max reps of:
Barbell Z Press, 45/35 lbs
Relaxation 15 secs
Banded Face Pull
Relaxation 15 secs
Ring Plank Circle
Relaxation 15 secs
Rotate instantly to the subsequent station each 30 secs, the clock doesn’t cease or reset between stations.
