Power

Power #5B

Thời lượng: 45 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Dumbbell
Kettlebell
Sled

Có trong

Khởi động
AMRAP · 4 phút
Xoay trạm
Complete max rounds in 4 minutes. Athletes to use a medium-heavy kettlebell
- Cat-Cow4 reps
- Situp to Glute Bridges6 reps
- OH Bowler Lunge8 reps
- KB Deadlifts to High Pull8 reps
- KB Rack Stationary March20 reps
Sức mạnh tăng dần
Chipper · 20 phút
Phần chính
Pull and Accessory Strength
Ghi chú của coach
New progressive strength phase starts this week for all athletes. Focus on building power and muscular endurance in the posterior chain, along with upper body and core strength. First task: dual KB deadlifts with increasing rep scheme weekly. Cluster sets used for deadlifts, maximising muscle tension and hip drive. Fatigue builds up during cluster sets due to increased time under tension. Second task: KB 1 arm row with alternating arms, no designated rest. Using the same KB for deadlifts saves equipment and allows more athletes in class. DBs can substitute for KBs if necessary. Task 3: accessory strength portion, sequence performed 4 times, deadlifts can be restarted if time permits. Weight recommendations: KBS - Open or Pro weights; DBs - Light to Medium weights
- 6 sets of15s
  - Dual KB Deadlift6 reps
  - Nghỉ 15s
- 6 sets of
  Only rest after all 6 rounds are complete
  - Kettlebell 1 Arm Row6 reps
    Switch arms every 6x
- 4 sets of
  - DB Tricep Kickback6 reps
  - DB Bent Arm Lateral Raise6 reps
  - Hollow Body Leg Raise12 reps
Interval cường độ cao
Intervals · 17:20 · Tập 45s / Nghỉ 20s · 16 vòng
Xoay trạm
Ghi chú của coach
Divide class into 4 zones, each lasting 45 seconds with 20 seconds transition for 16 rounds. Sleds occupy most space; athletes work around the periphery. Focus on muscular endurance and intensity; 45 seconds is challenging if pushed hard. Zone 1: Aim for 20-25+ meters on sled push. Zone 2: Focus on unbroken sets and maintain stable backs; adjust weight if needed. Zone 3: Use challenging weight for squats and aim for quality reps. Zone 4: Build abdominal and hip strength; avoid back arching. Weight recommendations: Sled Push - Medium to Heavy; DB Renegade Rows - Medium Weights; KB Goblet Squats - Open or Pro KB weights
- #1Underhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
- #2DB Renegade Row
- #3KB Goblet Squats
- #4Hollow Body Jacks
Thả lỏng
Thả lỏng · 4 phút
Coach's choice