• Teaching Notes
The main target right this moment is on the barbell. We shall be beginning off the day with somewhat extra technical concentrate on the Clear, with the mixture of the Muscle Clear + Hold Energy Clear. The purpose right here is to have athletes actually concentrate on how they’re bringing that barbell up and near their physique by tracing a line from the hips to the shoulders as they prolong by way of the barbell within the Muscle Clear. Word that the place from the ground ought to begin in a dynamic place with the barbell near the shins. We’ll begin at 40% of their Energy Clear, constructing to one thing that’s heavy for the day. Most athletes for a Muscle Clear can get to round 60% of their Energy Clear as a ending share. We’ll then transition to the exercise right this moment, which is heavy on hip extension and the first focus being barbell biking. We’ve got allotted some particular time for barbell biking right this moment to assist athletes perceive the significance and nuances of various kinds and cadence in barbell biking. The mixture with Field Leap Overs will certainly get the quads pumping in the direction of the top of this one. Have enjoyable and get after it!
weightlifting:
Each 1 min for 8 minutes.
1x [ 1 Muscle Clean + 1 Hang Power Clean ]
40%+ 1RM Energy Clear.
Rising hundreds.
metcon: “Hip Hop Dance Celebration”
For time:
3 Hold Energy Cleans, 155/105 lbs
3 Field Leap Overs, 24/20 in
6 Hold Energy Cleans, 155/105 lbs
6 Field Leap Overs, 24/20 in
9 Hold Energy Cleans, 155/105 lbs
9 Field Leap Overs, 24/20 in
Relaxation 2 minutes
6 Hold Energy Cleans, 135/95 lbs
6 Field Leap Overs, 24/20 in
9 Hold Energy Cleans, 135/95 lbs
9 Field Leap Overs, 24/20 in
12 Hold Energy Cleans, 135/95 lbs
12 Field Leap Overs, 24/20 in
Relaxation 2 minutes
9 Hold Energy Cleans, 115/75 lbs
9 Field Leap Overs, 24/20 in
12 Hold Energy Cleans, 115/75 lbs
12 Field Leap Overs, 24/20 in
15 Hold Energy Cleans, 115/75 lbs
15 Field Leap Overs, 24/20 in
Time Area: 9:00-12:00 minutes
Time Cap: 15:00 minutes
Equipment:
Each 1 min for 15 minutes, alternating between:
Single Leg Medication Ball Toss, decide load, R 30 secs
Single Leg Medication Ball Toss, decide load, L 30 secs
Med Ball Rotational Throw, decide load, 40 secs
Lateral Skater Hop, 40 secs
Relaxation 1 min
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