• Teaching Temporary & Class Overview
“Power and Honor” is a heavy barbell conditioning piece paired with repeated 400m runs underneath fatigue. After an athletic warm-up mixing skips, hole work, barbell activation, and mobility, athletes will transfer right into a clear and jerk primer to groove pulling mechanics and overhead stability. Power work is a 5-set advanced of fresh pull + energy clear + push jerk, beginning at 60% and constructing heavy for the day. We should always be capable to make a fast transition and reset of masses earlier than leaping into the conditioning piece, which is our #TEAMPRVN Tuesday exercise. We’re taking a look at intervals of operating into max rep clear and jerks till 30 reps are accomplished. Athletes should stability aggressive, however sustainable run pacing with disciplined singles on the barbell, aiming for six+ clear & jerks per spherical whereas conserving runs underneath 2:00. The exercise builds cumulative fatigue within the lungs and legs—success requires composure, environment friendly barbell setup, and robust companion encouragement.
weightlifting:
Each 2:00 x 5 Units
Clear Pull + Energy Clear + Push Jerk
Begin @ 60% of Clear and Jerk and Construct to heavy for the day.
metcon: “Power and Honor”:
3:00 AMRAP/1:00 Relaxation
400m Run
-Max Clear & Jerks in remaining time
*Proceed till 30 Clear and Jerks are full
Barbell: 185/125lbs (84/57kg)
Time Area: 15:00–19:00
Time Cap: 24:00 (6 Units)
Equipment:
4 Units
10 Behind the Neck Strict Press @ 55-60% of 1RM Strict Press
15 Seated Barbell Calf Raises, Alternative on Hundreds
15 Wall Tibalis Raises
