• Teaching Transient & Class Overview
Immediately we now have a mix of Power work and excessive depth lactate clearance work. After hip and shoulder mobility, athletes will transfer by posterior chain activation, kettlebell swings, and urgent prep to prime each the deadlift and push press patterns. The energy piece makes use of a 15:00 EMOM alternating push press and deadlifts at 70–80%, reinforcing barbell mechanics below fatigue. Then we are going to get into our conditioning piece with “Little Crimson Corvette” is a barbell and bike dash exercise designed to check posterior chain stamina, dash capability, and lactate tolerance. It should encompass three quick intervals of deadlifts and Echo Bike energy, every inside a 3:00 window. The purpose is to finish the work in 2:00–2:20 per spherical, leaving restoration earlier than the following set. Athletes ought to push the tempo, treating every spherical as a near-maximal dash, whereas managing mechanics on the barbell and sustaining excessive output on the bike. Coaches ought to emphasize load changes that permit deadlifts in a single or two units and bike cals in below 1:15.
energy:
Each 1 min for 14 minutes, alternating between:
5 Push Press, 70% 1RM
5 Deadlifts, 70% 1RM
Relaxation 1 min
5 Push Press, 70% 1RM
5 Deadlifts, 70% 1RM
Relaxation 1 min
5 Push Press, 75% 1RM
5 Deadlifts, 75% 1RM
Relaxation 1 min
3 Push Press, 80% 1RM
3 Deadlifts, 80% 1RM
Relaxation 1 min
3 Push Press, 80% 1RM
3 Deadlifts, 80% 1RM
metcon: “Little Crimson Corvette”
Each 3 minutes for 9 minutes do:
20 Deadlifts, 225/155 lbs
20/14 Echo Bike Energy
Equipment:
4 rounds for high quality of:
10 Glute Ham Raises
Single Leg Sorenson Maintain, L 20 secs/R 20 secs
Paloff Maintain, L 30 secs/R 30 secs
