• Teaching Notes
Athletes will start with a weightlifting session, performing 5 units of 5 touch-and-go energy cleans, working each 2:00 at 65%+ of their 1RM Energy Clear. The objective is to construct to a heavy set for the day whereas sustaining sturdy barbell biking method and constant motion patterns. Athletes ought to give attention to explosive pulls, environment friendly bar path, and easy transitions between reps. Coaches ought to guarantee athletes preserve correct mechanics and keep away from early arm pulling or extreme fatigue.
Following weightlifting, the category will transfer into “Searching Journey”, a 3-round exercise for time that includes 60 double unders, 15 deadlifts, 12 hold energy cleans, and 9 shoulder-to-overhead. This exercise calls for grip endurance, barbell biking effectivity, and strategic pacing. Double unders ought to be accomplished in 1-2 units, deadlifts in 1-2 units, and hold energy cleans ought to be approached with managed biking to keep away from early grip fatigue. The shoulder-to-overhead ought to be carried out with environment friendly push jerks to preserve power. Superior athletes ought to intention for unbroken or minimal breaks, whereas intermediates might use strategic rep schemes to keep up a gentle tempo. Novices can scale the load, scale back double beneath quantity, or modify the actions to keep up depth.
Coaches ought to emphasize good pacing and motion effectivity to assist athletes push by all three rounds. Athletes ought to tempo the primary spherical conservatively, preserve a easy rhythm, and push exhausting within the ultimate spherical. Encouraging correct respiratory patterns and minimizing transition occasions shall be key to maximizing efficiency in right now’s session.
weightlifting:
Each 2 minutes for 10 minutes.
5 Energy Cleans, @ 65%+ of 1RM Energy Clear.
metcon: “Searching Journey”
3 rounds for time of:
60 Double Unders
15 Deadlifts, 135/95 lbs
12 Dangle Energy Cleans, 135/95 lbs
9 Shoulder-to-Overheads, 135/95 lbs
Aim Time Area: 6-9 minutes
Time Cap: 10 minutes
Equipment:
5 rounds for max reps of:
Max rep Barbell Hip Thrusts, choose load, 45 secs
Relaxation 15 secs
Max rep Foam Curler Hamstring Curls, 45 secs
Relaxation 45 secs
