• Teaching Transient & Class Overview
“One Flew Over the Cuckoo’s Nest” blends pace, precision, and fatigue administration throughout 5 aggressive intervals. Every spherical challenges athletes to take care of technical barbell effectivity whereas pushing their conditioning limits. The purpose is to remain unbroken by means of double unders and jerks, then assault the remaining time with easy, relentless burpees. Coaches ought to emphasize respiratory management, crisp barbell lockouts, and disciplined pacing early to permit athletes to push more durable within the remaining rounds.
gymnastics observe:
10:00 EMOM
3–5 Strict Handstand Push-Ups
(Concentrate on managed eccentric and stacked place)
Competitors: Add Deficit (2–4 in plates)
Degree 3: As prescribed
Degree 2: 2 in Riser or Field Pike HSPU (Toes)
Degree 1: Field Pike HSPU (Knees)
Purpose: Develop urgent endurance and positional energy below fatigue. Keep high quality reps and tight hole physique all through.
Stimulus: Strict vertical urgent with upper-body endurance emphasis.
RPE: 7/10 — Sustainable however difficult quantity, keep away from failure earlier than minute 10.
Metcon: “One Flew Over the Cuckoo’s Nest”
For Reps:
5 Units
2:00 AMRAP
48 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Dealing with Burpees in Remaining Time
Relaxation 1:00 b/t units
Barbell: 155/105lb, 70/48kg
Circulate: Set 1 would be the 48 double unders + 12 Push Jerk + Max Bar Dealing with Burpees, then Set 2 might be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, and so on.
Rating: Whole Bar Dealing with Burpees
Equipment:
Triceps, Shoulders & Anti-Rotational Core
For High quality
3 Units
10 Ring Dips
15 Banded Face Pulls
:30/:30 Paloff Press Maintain
