Dynamic Effort Lower
2min each side couch stretch
Dynamic Warm Up: 5min
The front rack lunge is generally used as an accessory exercise. For the next 3 weeks we will be using it as our DE lower movement as a way to increase quad, hamstring and glute strength. When Coaching make sure Athlete lunge distance is accurate.
Front Rack: midline stabilization
Reverse: shortens Athletes lunge distance making the movement hamstring dominate. If distance is short, knee travels to far over toe, the movement become hamstring dominate. If the distance is to long the movement becomes quad dominate.
Min 1: 5 Squat Cleans (115,75,95,65)
Min 2: 2 Muscle Ups (Rx=4C2B+4PU)
Min 3: 10 KB Swings (70,55,55,35)
**MU=bar or ring
**Score total successful rounds, each min is a round
If not Rx Athlete should be able to move through all movements unbroken before starting the metcon. Rx+ and Rx options are listed. 1 successful round = reps completed in minute. Example 5 Squat cleans performed in 1 minute = 1 successful round.
If Athlete fail to complete a round they rest as needed and continue to the next minute. Start all Athletes on the same movement, this way Athletes that rest know exactly where to pick up at.