Everybody channel your internal Julia. Get imply and squat heavy immediately!
• Teaching Notes
We’re beginning take a look at week off with our 1RM Again Squat. The concept immediately shall be to start out athletes off with an empty barbell and provides them the total 20:00 minutes to construct up weights appropriately with a purpose to hit a brand new 1RM Again Squat. The physique is humorous and there are undoubtedly days that don’t really feel 100% for everybody throughout the board, so don’t push athletes to try a 1RM if they’ve any niggles bothering them. As an alternative have them give attention to tempo and kind and simply construct into one thing that appears like a great managed weight with nice mechanics.
We are going to then transition right into a burner of a leg stamina piece with a 400m run into 40 Again Squats into one other 400m Run. The objective right here is to decide on a weight that you must have the ability to do unbroken and at most break into two units. The tempo we wish to run at immediately must be nearer to 1 Mile to 3k Tempo than 5k tempo. We solely have two 400s, nevertheless we do have these pesky Again Squats so prepare for some Bambi legs as we hit that second run.
This shall be a enjoyable one to teach immediately! You should definitely have a good time these PR’s and your members’ consistency and energy.
power: again squat, 1rm
Take 20 minutes to determine a 1RM.
metcon: “400 for 40”
For time:
Run, 400 m
40 Again Squats, 135/95 lbs
Run, 400 m
Time: 6:00-8:00 minutes
Time Cap: 10:00 minutes
Equipment:
For high quality:
3x 20 Dumbbell Strolling Lunges, decide load
Relaxation 1 min
6x 5 Glute Ham Raises
Relaxation 30 secs
–then–
3 rounds of:
Copenhagen Plank, L 18 secs/R 18 secs
Star Plank Maintain, L 18 secs/R 18 secs
Supply hyperlink
