• Teaching Temporary & Class Overview
In the present day begins with a centered Olympic lifting session aimed toward reinforcing precision and confidence within the cut up jerk. Athletes will work by 10 whole units, constructing from managed doubles at 75%—with a 2-second pause within the catch on the ultimate rep of every of the primary 5 units—to heavier singles at 80–90% within the second half. Emphasize stability within the receiving place and consistency in foot placement. Afterward, we transition to a 12-minute EMOM conditioning piece that blends strict wall-facing HSPUs, GHD sit-ups, and a max-effort Echo Bike interval to problem midline management, shoulder stamina, and anaerobic output. The ultimate minute of relaxation ensures athletes keep depth and focus throughout all rounds. Elective equipment goal upper-body stability and shoulder well being—nice for cooldown or post-class power work.
weightlifting: Break up Jerk
Each 90 seconds x 10 Units
Units 1-5: 2 Break up Jerks @ 75%
Units 6-10: 1 Break up Jerk @ 80-90%
On the ultimate rep of units 1-5 pause for two sec within the catch
metcon: “Why So Severe?”
12:00 minute EMOM
Minute 1: 8 Strict Wall Going through Handstand Push-Ups
Minute 2: 16 GHD Sit-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Relaxation
Equipment:
3 Units: For High quality
10/10 Single Arm Incline Dumbbell Bench
10-12 Ring Face Pulls
50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Stroll
