Okay, Caio may not be having such a very good time right here…
• Teaching Notes
The main focus at present is to focus on our Chest to Bar Pull-Up effectivity and work on total cardio capability within the vary of threshold to supra-threshold. Supra-threshold is mainly the zone simply above true lactate threshold, however not purely to V02 Max but. This model of labor tends to yield large advantages of elevating our lactate threshold and the flexibility to maintain it longer. By focusing on small fast units on the Chest to Bar, we will train athletes a extra environment friendly kip with minimal relaxation and units that might be manageable. This additionally leads athletes to know how fast transitions and brief relaxation durations might be extra helpful oftentimes compared to giant unbroken units of actions. General we’re on the lookout for environment friendly fast units, brief transitions, a run at or round 5k race tempo, and a powerful dash end on the row to finish every set.
metcon: “Flyin Excessive”
4 rounds, 4 minutes every, for max reps of:
Max reps [ 5 Chest-to-bar Pull-ups ], 1 min
Run, 400 m
Max reps in remaining time Row Energy
Relaxation 2 minutes
Equipment:
4 rounds for high quality of:
10 L/10 R Single Arm Dumbbell Bent Over Rows, choose load
15 Tall Kneeling Banded Lat Pull Downs
10 Reverse Nordic Curls
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