Macro – Extended Conditioning Emphasis – Week 4 of 12

Micro – Trunk Emphasis – Week 4 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

  • A – Review of Programming and Class Flow

  • B – Warm-up – 6 minute AMRAP:

    • 5 Left/Right/Forward/Backwards Monster Walk Steps

    • 10 Banded Glute Bridge-ups

    • 10/side Banded Clam Shells

    • 10 Air Squats

  • C – Movement specific review/instruction – Back Squat

  • D – Athlete setup for first working set

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

2a) 20:00 – 35:00 – Every 1:30 x 10 sets: 1 Back Squats

Start with a moderate load, 50-60% of your 1RM and take your time building to and establishing a heavy single for the day. The last set does not need to be your heaviest, in a piece like this you might see your heaviest set around 6th, 7th, or 8th set, which leaves you to back-off to 80-85% for some nice finishing sets.

2b) 36:00 – 48:00 – Every 2:00 x 6 sets:

Sets 1 – Max Effort Unbroken Strict Pull-ups

Sets 2-6 – 40-50% of Set 1

For this we want you establishing a max effort set of Strict Pull-ups, with a minimum of 10 reps. If you can’t hit 10 reps un-assisted use a band that will allow you to get there and use that band for the percentage sets as well.

2c) 52:00 – 60:00 – 16 sets of :20 ON/:10 OFF:

Odd Sets – Max Hollow Rocks

Even Sets – Max Calories Ski/Bike/Row

Alternate between the two movements each set, max reps on both, get after it.

Accessory:

3) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 8 sets of…

  • 1 minute 50 Watts Underbodyweight

  • 1 minute Watts @ Bodyweight

  • 30 seconds 50 Watts Overbodyweight

  • 30 seconds 100 Watts Over Bodyweight

  • 30 seconds 150 Watts Over Bodyweight

  • 30 seconds 200 Watts Over Bodyweight

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Part B is one continuous piece lasting 32 minutes.

4) Weightlifting – Supinated Bent Over Barbell Row: 5 sets of 8

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

5) Gymnastics – Bar Muscle-up: “X” Reps Every 1:00 x 10 sets

Pick a quantity of reps that you can maintain unbroken for all sets.

6) Trunk – GHD Sit-ups: 4 sets of 20

Rest 90-120 seconds between sets.

7) Accessory – Reverse Hyper: 3 sets of 20

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

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