• Teaching Notes
We’re tackling just a little Energy Snatch EMOM with the main target of constructing as much as a Heavy Single for the Day. The purpose right here is to concentrate on a high quality set-up place, driving via the barbell with a vertical leap via the barbell on the hip, then retaining the barbell near the physique and dealing into a quick turnover and punch underneath the bar to obtain the bar with a robust energetic shoulder place. We should always be capable to construct to round 90%+ in the present day for the Heavy Single earlier than shifting into the principle exercise the place we’ll simply cut back hundreds to our working weight after which be sure the room is set-up accordingly to deal with the chipper. Be aware within the class administration and timing part under that we discuss attempting to set the chipper up like an out and again model. It will facilitate higher class administration somewhat than simply letting your athletes have a free for all.
weightlifting
Each 1 min for 10 minutes.
1 Energy Snatch, decide load
Begin at 60% of 1RM and improve to heavy for the day.
metcon: “Chip”
For time:
10 Wall Walks
30 Energy Snatches, 135/95 lbs
50 Field Bounce Overs, 24/20 in
70 Deadlifts, 135/95 lbs
90 Double Unders
Time Area: 12:00-16:00 minutes
Time Cap: 20 minutes
Equipment:
4 rounds for high quality of:
8 L/8 R Staggered Stance Dumbbell Romanian Deadlifts, decide load
8 L/8 R Single Leg Slider Hamstring Curls
Paloff Maintain, L 30 secs/R 30 secs
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