Hopefully not an excessive amount of coal was in everybody’s stockings.
• Teaching Notes
In at this time’s session, we’re embarking on a 30-minute exercise, aiming to keep up a gentle tempo all through with minimal pauses between units. The target is to interact at a constant fee, guaranteeing restoration inside the 1 to 1.5 minutes of relaxation intervals. It is essential to information athletes in choosing acceptable scaling modifications and weights that promote sustained effort and correct method. The exercise focuses on enhancing the endurance of the posterior chain muscle tissue, incorporating workout routines like double unders, deadlifts, rowing, and operating. We’re aiming for lactate threshold depth, focusing on about 85-88% of the utmost coronary heart fee from an power system perspective. Ought to the completion of the exercise within the allotted time push us to redline, changes shall be vital. This would possibly embody modifying the variety of reps, shortening the space, or reducing the load, all to protect the meant exercise depth.
metcon: “Boxing Day”
Each 5 minutes for 30 minutes, alternating between:
100 Double Unders + 20 Deadlifts, 225/155 lbs
Row, 350/300 m + Run, 400 m
Objective: 30-45 seconds / Motion
Main Goal: Full every set in ~3:30-4:00
Secondary Goal: Constant paces on every station throughout all units.
Equipment:
3 rounds for high quality of:
10 Glute Ham Raises
Weighted Wall Sit, decide load, 30 secs
Copenhagen Plank, L 20 secs/R 20 secs
