• Teaching Temporary & Class Overview
At this time’s session is constructed round total-body energy and structural stamina, using alternating stations to focus on each the higher and decrease physique whereas reinforcing midline engagement and posterior chain quantity. Throughout 10 complete units, athletes will transfer each 2:00 between deadlifts paired with kettlebell swings and bench press paired with a straight-arm plank maintain. This mix challenges bracing mechanics, hinge energy, urgent stability, and anti-extension management.
The deadlift units observe a basic wave development, constructing from average to heavier masses over 5 working units. Every set is instantly adopted by 15 Russian kettlebell swings at a difficult load, reinforcing hip drive and posterior endurance. Concentrate on high quality hinge mechanics, full glute extension, and managed reducing via the swing.
On the other station, the bench press mirrors the identical energy wave. Athletes ought to emphasize tempo and place, urgent with a steady shoulder base and full lockout. The straight-arm plank maintain instantly following provides an isometric core demand, constructing trunk rigidity and scapular stability underneath fatigue. Cue full-body pressure and breath management through the maintain.
Athletes ought to goal for clear, technical reps on each lifts and handle fatigue throughout each hinge and push patterns. The construction additionally permits coaches to maintain the room organized and flowing whereas giving athletes time to deal with precision and intent with every station.
metcon: “The Architect”
Each 1 min for 20 minutes, alternating between:
7 Deadlifts, 70% 1RM, 2 minutes
15 Russian Kettlebell Swings, 70/53 lbs
7 Bench Press, 70% 1RM, 2 minutes
Plank Maintain, 45 secs
5 Deadlifts, 75% 1RM, 2 minutes
15 Russian Kettlebell Swings, 70/53 lbs
5 Bench Press, 75% 1RM, 2 minutes
Plank Maintain, 45 secs
5 Deadlifts, choose load, 2 minutes
15 Russian Kettlebell Swings, 70/53 lbs
5 Bench Press, choose load, 2 minutes
Plank Maintain, 45 secs
3 Deadlifts, 80% 1RM, 2 minutes
15 Russian Kettlebell Swings, 70/53 lbs
3 Bench Press, 80% 1RM, 2 minutes
Plank Maintain, 45 secs
3 Deadlifts, choose load, 2 minutes
15 Russian Kettlebell Swings, 70/53 lbs
3 Bench Press, choose load, 2 minutes
Plank Maintain, 45 secs
Equipment:
5 rounds for high quality of:
10 Glute Bridge Dumbbell Pull Overs, choose load
20 GHD Reverse Hypers, choose load
