• Teaching Transient & Class Overview
Immediately’s session builds urgent energy and midline endurance by way of the bench press earlier than transitioning into a quick, skill-based conditioning piece. The nice and cozy-up begins by progressively rising physique temperature with cardio and activation work that emphasizes shoulders, midline stability, and explosive coordination. Within the particular prep, athletes refine kipping rhythm, bar path for urgent, and touchdown mechanics on field jumps to organize for the calls for of the exercise.
Through the energy phase, athletes work by way of structured units of bench press, rising weight throughout 4 working units. Focus teaching on bar path management, secure shoulder positioning, and full lockout. Encourage recognizing and constant tempo below management.
The conditioning piece, “Momentum,” is designed to problem coordination, grip endurance, and pacing below fatigue. Toes to Bar will rapidly tax the midline and lats, whereas Burpee Field Bounce Overs hold the center price elevated. Cue athletes to keep up composure—break Toe to Bar units strategically to keep away from failure and method Burpee Field Bounce Overs with environment friendly, repeatable rhythm. The objective is regular depth throughout all three rounds with out main drop-off.
energy:
Bench Press
Each 2:30 x 4 Units
Set 1: 10 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 8 Reps @ 65%
Set 4: 6 Reps @ 70%
% of Bench Press
Modifications:
– Regulate to Incline Bench Press, Ground Press, or Dumbbell Bench Press for motion limitations and impingement
– If any options are wanted past that, let’s look to a landmine press for further motion modifications for the shoulder.
Stage 1 / New Athletes:
Each 2:30 x 4 Units
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
Metcon: “Momentum”
For Time
3 Rounds
25 Toes to Bar
15 Burpee Field Bounce Overs
Field Top: 24/20in
Rating = Time
Purpose Time Area: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Equipment:
For High quality:
3 Units
“Dumbbell Chest Advanced”
10 Dumbbell Cranium Crushers
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
Relaxation as wanted b/t advanced
