Warm up
Group warm up
Empty bar warm up
Skill:
15 min pull up clinic (work on that "Next level" Pullup)
Remember the rule of 10, you need to have 10 reps of the current technique before trying a new one. So the first thing you need to do is demonstrate to the coach that you can do 10 before learning a new technique.
**for example, if you are currently on a banded pullup, you need to do 10 and then we can start looking at a smaller band or no band.
****then.... max reps using that new Technique (even if its just 1, it's a start)
Strength
Snatch
1-1-1-1-1
*5 attempts to get a heavy 1 rep lift
Metcon
A Wonderful Ladder of....
OH Squats 95/65
Bar hop over (over and back = 1)
*example - round 1 would be 1 OH squat and one bar hop over and back
Round 5 would be 5 OH squats and 5 Bar hop overs and back
No comments:
Post a Comment