Okay, Caio won’t be having such a great time right here…
• Teaching Notes
The main focus at this time is to focus on our Chest to Bar Pull-Up effectivity and work on general cardio capability within the vary of threshold to supra-threshold. Supra-threshold is mainly the zone simply above true lactate threshold, however not purely to V02 Max but. This type of labor tends to yield large advantages of elevating our lactate threshold and the power to maintain it longer. By concentrating on small fast units on the Chest to Bar, we will educate athletes a extra environment friendly kip with minimal relaxation and units that shall be manageable. This additionally leads athletes to know how fast transitions and quick relaxation intervals may be extra helpful oftentimes compared to massive unbroken units of actions. Total we’re on the lookout for environment friendly fast units, quick transitions, a run at or round 5k race tempo, and a robust dash end on the row to finish every set.
metcon: “Flyin Excessive”
4 rounds, 4 minutes every, for max reps of:
Max reps [ 5 Chest-to-bar Pull-ups ], 1 min
Run, 400 m
Max reps in remaining time Row Energy
Relaxation 2 minutes
Equipment:
4 rounds for high quality of:
10 L/10 R Single Arm Dumbbell Bent Over Rows, decide load
15 Tall Kneeling Banded Lat Pull Downs
10 Reverse Nordic Curls
