• Teaching Transient & Class Overview
Immediately’s coaching blends barbell ability and overhead power improvement with a high-skill, gymnastics-focused exercise. We’ll start with a clean-to-overhead complicated, then roll straight right into a twist on a traditional: “PRV It, Diane”—a deadlift and wall-facing handstand push-up couplet that may take a look at power, management, and stamina.
The lifting complicated options 1 Energy Clear + 1 Push Press + 3 Push Jerks, carried out each 2:00 x 5 units. Athletes ought to work off their Push Press 1RM, beginning round 75% and constructing towards 85% by the ultimate set, whereas staying beneath the 90% threshold. The clear and push press set the tone, however the focus is on clear bar path and shoulder stamina throughout three consecutive jerks. Cue athletes to remain aggressive via the dip and drive, particularly as fatigue units in. Preserve sharp footwork and timing via every rep.
We’ll then transition to “PRV It, Diane,” a variation of the benchmark traditional. This model pairs descending deadlifts (21-18-15) with wall-facing handstand push-ups (15-12-9). The wall-facing variation raises the demand on core management, stability, and strict urgent mechanics. This piece rewards athletes who can keep tight and composed the wrong way up whereas transferring shortly via the barbell reps.
Athletes ought to purpose to go unbroken or in 2 fast units on the early deadlifts and alter based mostly on capability as reps descend. For the handstand push-ups, smaller quick units (e.g., 5s or 3s) are preferable over massive units as these burnout shortly. Remind athletes to maintain their rib cage pulled in and hips stacked over shoulders for optimum urgent. Encourage tight transitions and sensible pacing to remain throughout the time area of seven–11 minutes.
Today develops barbell coordination, overhead power, and high-level gymnastics capability. Clear motion and composure below fatigue is the main focus of the day.
weightlifting:
Each 2 minutes for 10 minutes.
1x [ 1 Power Clean + 1 Push Press + 3 Push Jerks ], @ 75%+ of 1RM Push Press
Purpose: Work in direction of 85% of 1RM Push Press on the ultimate set of this complicated. *Don’t exceed 90%
metcon: #TeamPRVNTuesday – “PRV It, Diane”
For time:
21 Deadlifts, 225/155 lbs
15 Wall Dealing with Handstand Push-ups
18 Deadlifts, 225/155 lbs
12 Wall Dealing with Handstand Push-ups
15 Deadlifts, 225/155 lbs
9 Wall Dealing with Handstand Push-ups
Purpose: 7:00–11:00
Time Cap: 12:00
Equipment:
4 rounds for max maintain of:
8 Kettlebell Z Press, decide load
15 Banded GHD Hip Extensions
Max maintain Sorenson Maintain
