• Teaching Notes
We’re entering into our Again Squat development immediately that brings us again to shades from our development a couple of weeks in the past. This time we’re lowering the reps from 6-5 reps and mixing once more with the Goblet Pace Squats as a pleasant spicy combo that targets a little bit distinction energy coaching. We are going to then be transferring into the midline triplet right here with a 14:00 AMRAP of Single KB Entrance Rack Reverse Lunges, Toe to Bar, and Double Unders. Do not mistake this, you’ll discover when your torso begins to fall on the double unders and it’ll make issues much more troublesome right here.
The main target right here on the KB Entrance Rack Reverse Lunge is to have this executed contralaterally by holding on one arm and stepping again with the identical leg, which implies we’re loading the leg reverse to the arm holding the entrance rack place. The aim right here immediately is to discover a load that may be executed unbroken, work into Toe to Bar units of 3-5 at a time and stay unbroken on the Double Unders all through, whereas nonetheless retaining quick and fluid transitions.
energy:
Each 3 minutes for 12 minutes do:
5 Again Squats, @ 75-80%
6 Goblet Squats, decide load
metcon: “Smoked”
Full as many rounds as attainable in 14 minutes of:
7 L/7 R Single Arm Kettlebell Entrance Rack Reverse Lunges, 53/35 lbs
14 Toes-to-bars
28 Double Unders
equipment:
Each 1 min for 10 minutes, alternating between:
6 L/6 R Dumbbell Single Leg Romanian Deadlifts, decide load
12 Tall Kneeling Banded Lat Pull Downs
