• Teaching Notes
Easy typically means nasty. That ought to nearly be the title of this exercise as we’re entering into about as easy a day because it will get, however it would pack a punch. Initially we’re constructing our Squat Cleans right into a heavy single for the day with the aim of ending at or round 95%.
The main target right here in the present day is the pull from the ground to the highest of the knee, maintaining the hips and torso rising collectively whereas staying over the bar so as to develop an excellent launch place previous to partaking within the second to 3rd pull. Work to develop catch place within the entrance rack and backside place of the entrance squat.
We’ll then get into an EMOM couplet of Toe to Bar and Rowing. The aim right here is to develop higher motion mechanics and muscular stamina within the Toe to Bar whereas growing our capability to carry difficult paces on the rower with constructing fatigue. A particular word that this exercise each begins and ends on the rower, which implies that we might want to begin athletes on a 1:00 delay so as to facilitate higher class administration. If it is wanted so as to add a third station, you may add a relaxation station and we might simply have athletes begin on the Toe to Bar, then go to minute 2 because the Row, and minute 3 as the remainder minute. This could imply that we simply up the depth a bit on the rower, however permits for a much bigger class construction when wanted. Alternatively we may add in 2 extra stations and have alternating machines with the 15 toe to bar to permit for extra athletes to be labored into the combo.
power: Squat Clear 2-2-2-2-2-1-1-1-1-1
10:00 EMOM
Units 1-5: 2 Reps @ 70-80%
Units 6-10: 1 Rep @ 83%+
metcon: “Earth and Water”
Each 1 min for 16 minutes, alternating between
Max rep Row Energy
15 Toes-to-bars
equipment:
4 rounds for high quality of:
4 Eccentric Clear Pulls, decide load
3 Broad Jumps
