• Teaching Temporary & Class Overview
Right now’s class combines precision barbell work with managed upper-body power endurance. The break up jerk complicated emphasizes pace beneath the bar, positional accuracy, and overhead stability by way of a pause within the dip and the catch. The EMOM “Intergalactic” transitions into upper-body urgent and pulling density—constructing stamina by way of strict pull-ups, dumbbell bench press, and midline work. Cue athletes to concentrate on bracing and respiratory between units, aiming for good high quality throughout all minutes.
weightlifting: Break up Jerk Complicated
Each 2:00 x 5 Units
Pause Break up Jerk + Break up Jerk
1+2 @ 70%+
*Pause Break up Jerk (Pause 1sec in Dip + 3 Second Maintain in Catch)
% of Break up Jerk
– Modifications:
– Alter to Push Jerk or Push Press if the Break up Jerk is a problematic motion for refining kind and approach.
– Alter to Dumbbell Break up Jerk, Push Jerk or Push Press for these the place the barbell creates motion limitations.
Degree 1 / New Athletes:
Each 2:00 x 5 Units
Push Jerk + Pause Break up Jerk (Pause 1sec in Dip + 3 Second Maintain in Catch)
Metcon: “Intergalactic”
16:00 EMOM
minute 1: 12/9 Strict Pull-Ups
minute 2: 15 Dumbbell Bench Press
minute 3: 18 GHD Sit-Ups
minute 4: Relaxation
Masses: Alternative
The reps right here don’t have to be unbroken, nonetheless that’s the aim and what we’re in search of. We want to select hundreds, modifications and scaling that permits for unbroken actions and consistency throughout all 3 Units of power EMOM
Equipment:
Core Steadiness
For High quality
5 Units
6/6 Kettlebell Facet Bends w/ 3s Destructive, Average
:30 Supine Chinese language Plank, Add Load
