• Teaching Notes
At this time, is unquestionably centered on the higher physique, with 5 high quality large energy units of Bench Press, adopted by a excessive interference triplet of Toe to Bar Shoulder to Overhead and Wall Balls. The aim being to focus on absolute energy in our foremost energy piece, then work into concentrating on muscular stamina and capability within the exercise “Griddle Cake”. The main target for the warm-up shall be to focus on all of the little stabilizing muscle teams in addition to get the whole physique heat and a light-weight sweat going earlier than stepping into the energy part. Submit energy piece we must always spend one other couple of minutes permitting athletes to the touch every motion, undergo progressions and a light-weight primer to verify athletes really feel good with the actions, hundreds, and have plan for a way they are going to get after the exercise at this time. The load for the Shoulder to Overhead must be manageable sufficient to do in a Push Press, however because of the interference work, we must always plan to carry out all reps in a Push Jerk to save lots of the shoulders.
energy:
Full units each 2 minutes.
Bench Press 1×5 at 72% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×4 at 77% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×3 at 82% 1RM
metcon: “Griddle Cake”
21-15-9 reps, for time of:
Toes-to-bar
Shoulder-to-Overhead, 135/95 lbs
Wall Ball, 20/14 lbs, 10/9 ft
Time Area: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Equipment:
4 rounds for high quality of:
Kettlebell Farmers Carry, decide load, 100 ft
5 Tempo Strict Ring Dips
Ring Row Maintain, 30 secs
10 Ring Cranium Crushers
Supply hyperlink
