Macro – Extended Conditioning Emphasis – Week 1 of 12

Micro – Trunk Emphasis – Week 1 of 4

It’s summer and we know you guys love to sweat and like the longer conditioning efforts. Moving forward through the summer for the next 12 weeks we will be placing an emphasis on extended conditioning efforts. Aside from any Holiday weeks, we will be keeping to a templated format, you can expect longer conditioning efforts Tuesday/Thursday/Saturday, and shorter conditioning efforts on Monday/Wednesday/Friday. Longer conditioning efforts doesn’t mean you won’t be using heavier weights, high skills gymnastics, etc. it just means we will be prioritizing the programming into extended conditioning efforts on those days. With this 12 weeks we will be running 3 Micro Emphasis’ in 4 week blocks, starting with Trunk strength these first 4 weeks.

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Alternating Reach Overhead

5 Table Top Up-Downs

5 Alternating Scorpions Face Down

Take your time and focus on good positions and range of motion.

1b) 5:00 – 8:00 – Push Press Review:

Grab a Barbell or PVC Pipe depending on what’s appropriate for your to warm-up with.

1c) 12:00 – 21:00 – Every 1:30 x 6 sets: 3 Tempo (2.1.2) Front Squats

Start at a comfortable load and build as deemed fit. Focus on Tempo over loading.

1d) 21:00 – 30:00 – Every 1:30 x 6 sets:

5/side Tempo (0.1.3) Single Arm Kettlebell Push Press

+

5/side Goblet Cossack Lunges

Start with a comfortable load and build each set on the Push Press as deemed fit. Take your time on the lunges, perform them unloaded as needed, and use assistance as needed if mobility isn’t there.

1e) 33:00 – 45:00 – Every 2:00 x 6 sets:

10 Bar Facing Burpees

10 Thrusters 95/65

10 Toes-to-bar

Scale as needed.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Warm-up

B – 7 sets of 500m Easy + 250m Sprint + 100m Walk for Recovery

C – 5-10 minute Cool-down

Rest as needed between parts. Focus on keeping your easy pace, and you recovery walk the same pace/time each round.

3) Weightlifting – Halting Jerk: 3 Reps Every 1:30 x 10 sets

Work in the 50-70% range of your 1RM and focus on positioning and speed. Hold the bottom of the dip for 1-2 seconds each rep.

4) Gymanstics – Single Arm Ring Plank Hold: 10 seconds/side Every 1:00 x 10 sets

Scale as needed.

5) Skills – Meditation:

6) Trunk – Tall Kneeling Kettlebell Front Rack Hold: 4 sets of 1 minute

Rest 90-120 seconds between sets. Load as deemed fit.

7) Accessory – Belt Squat: 3 Reps Every 1:00 x 12 sets

Use a fixed weight and focus on your positioning and range of motion.

8) Pre-Hab – Every 1:00 x 15 sets:

Station 1 – 5/side Half Kneeling Landmine Press w/Pause @ Top

Station 2 – 10 Anti Extension Press Overhead

Station 3 – 10-20 Banded Hamstring Curls

For quality, not for speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE