One other chest day, finest day. Everybody’s favourite day whether or not they admit it or not.
• Teaching Notes
At present’s session is all about attaining a well-rounded mix of higher physique absolute energy work, high-skill improvement, muscular stamina, and depth.
This is what we’re aiming for:
We’re beginning with a give attention to heavy Bench Press, however there is a twist. We have lowered the general relaxation time between units, departing from the same old apply. This modification is designed to create a singular stimulus, combining the calls for of muscular endurance with absolute energy.
Chest-to-Bar Pull-Up Observe and Progressions:
After the Bench Press, we’ll dedicate time to Chest-to-Bar Pull-Up apply and development. The aim is to assist athletes grasp the mechanics of this motion and step by step construct their capability. As they develop each the talent and muscular stamina, they’re going to be capable to deal with bigger units of Chest-to-Bar Pull-Ups. The development will draw from what we lined in week one and introduce elevated depth and managed respiration.
Energy Variant for Various Wants:
It is value noting that we have integrated a energy variant into the exercise to accommodate athletes who might favor to keep away from kipping actions or dynamic, high-intensity combos. This variant gives a special stimulus whereas permitting athletes to take part in the identical class setting, focusing on their particular wants and targets. This feature could be significantly useful for these managing minor accidents however in search of to rebuild general energy and capability.
At present’s session gives a variety of choices, guaranteeing that athletes can tailor their exercise to their particular person necessities and preferences. Let’s make this a productive and efficient session for everybody concerned!
Better of luck along with your teaching, and here is to a profitable day of coaching.
energy:
Full units each 1:30 min.
Bench Press 1×5 at 70% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×1 at 85% 1RM
Bench Press 1×1 at 90% 1RM
metcon: “Spider Monkey”
For time:
10 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
9 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
8 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
7 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
6 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
5 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
4 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
3 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
2 Chest-to-bar Pull-ups
7 Field Soar Overs, 24/20 in
1 Chest-to-bar Pull-up
7 Field Soar Overs, 24/20 in
Time Area: 6:00-9:00 minutes
Time Cap: 10:00
Metcon (energy model): “Daddy Gorilla”
For time:
10 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
9 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
8 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
7 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
6 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
5 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
4 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
3 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
2 Strict Pull-ups
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
1 Strict Pull-up
6 Kettlebell Entrance Rack Field Step-ups, 53/35 lbs, 24/20 in
Equipment:
5 rounds for high quality of:
5 Tempo Strict Dips
10 L/10 R Single Arm Dumbbell GHD Preacher Curls, choose load
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