Macro – Extended Conditioning Emphasis – Week 7 of 12

Micro – Carry Emphasis – Week 3 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:

    •  10 Alternating Bird Dogs

    • 10 Snatch Grip Romanian Deadlifts

    • 10 Medball Squats

  • C – Movement specific review/instruction – Snatch

  • 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 – 30:00 – Every 1:00 x 10 sets:

Sets 1-5 – 3 Muscle Snatch

Sets 6-10 – 1 Power Snatch + 1 Snatch Balance

Start light, 40-50% of your Max Snatch. Use this as primer/positional work before moving into the heavier complexes. For the Muscle Snatches set the bar dead and reset your hips and start positioning between each repetition.

2b) 30:00 – 40:00 – Every 2:00 x 5 sets: 

1 Snatch +

3 Overhead Squats

Continue to build loading from Part A. Build as heavy as deemed fit for the day. Snatch is full Squat, total of 4 reps below parallel.

2c) 40:00 – 48:00 – Every 2:00 x 4 sets:

1 Snatch Pull +

1 Low Hang Snatch  Pull +

1 Top of the Knee Snatch Pull +

1 Hi-Hang Snatch Pull

Perform at your heaviest loading from Part B or heavier. Use straps if you have them.

2d) 53:00 – 60:00 – 3 rounds AQAP:

15 Chest-to-bar Pull-ups

15 Hang Squat Snatch 75/55

Scale as needed.

Accessory:

3) Monostructural Conditioning – Ski Erg: 20/15 Calories Every 2:00 x 20 sets

Hit hard, but consistent efforts.

4) Weightlifting – Deadlift: 5 sets of 3

Rest 2-3 minutes between sets. Don’t max out, but hit something heavy. Set the bar Dead on the floor between each rep.

5) Gymnastics – Strict Ring Muscle-up: 5 sets of 2-5 reps

Rest 2-3 minutes between sets. Perform a seated, assisted version if you don’t have this movement.

6) Trunk – Tall Kneeling Palloff Press w/Pause: 3 sets of 10/side

Rest 90-120 seconds between sets.

7) Neutral Grip Bent Over Landmine Row: 5 sets of 3.4.5

This is a drop set. Pick something heavy you can just get 3 reps, strip weight, hit 4, strip weight, hit 5. Rest 2-3 minutes between sets.

8) Pre-Hab – Every 1:00 x 9 sets:

Station 1 – 10 KB Lat Pull Overs

Station 2 – 20 seconds/side Static Lunge Hold

Station 3 – 10 Band Pull-Aparts

For quality, not speed.

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