• Teaching Transient & Class Overview
At this time blends overhead energy work with a high-capacity, mixed-modal EMOM that assessments stamina, midline endurance, and sustainable output. We’ll begin with mobility and activation to open shoulders, prime the lats, and reinforce a powerful dip-drive sample earlier than progressing via push press build-up units. The energy portion is a managed linear construct of push press triples, specializing in clear bar path, aggressive leg drive, and secure overhead lockout—athletes ought to transfer with intent moderately than chase max load. From there, we transition into “The Zohan Particular,” a 15:00 EMOM the place every working station is about maximizing high quality reps whereas holding consistency throughout rounds. Double unders set the tone, toes-to-bar problem grip and midline, the bike calls for regular excessive output, and dumbbell push presses load the shoulders late within the set. The remaining minute is the one reset—athletes ought to use it to handle respiratory and put together to sort out the following set on the identical tempo. Our elective accent work will goal urgent stability, lat energy, and tricep endurance to help long-term overhead growth.
energy: Push Press
Go each 2:30 minutes.
Push Press 1×3 at 65% 1RM
Push Press 1×3 at 70% 1RM
Push Press 1×3 at 75% 1RM
Push Press 1×5 at 70% 1RM
metcon: “The Zohan Particular”
3 rounds, 1 min per station, for max reps of:
Double Below
Toes-to-bar
Air Bike Calorie
Dumbbell Push Press, 50/35 lbs
Relaxation 1 min
Rotate instantly to the following station each 1 min, the clock doesn’t cease or reset between stations.
Equipment:
3 rounds for high quality of:
12 Alternating Dumbbell Bench Press, choose load
15 Tall Kneeling Banded Lat Pull Downs
20 Banded Overhead Tricep Extensions
