Macro – Extended Conditioning Emphasis – Week 11 of 12

Micro – Running 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:

    • 3 Per Side Hip Air Plane

    • 5 Banded Pass Through

    • 20 Pogos

    • 3 Vertical Leaps

  • C – Movement specific review/instruction – Single Arm Dumbbell Squat Clean

  • 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 1:15 x 8 sets:

Sets 1-4 –

1 Muscle Clean +

1 Below The Knee Muscle Clean +

1 High Hang Muscle Clean +

1 Push Press

Sets 5-8 – 

1 Power Clean +

1 Below the Knee Power Clean +

1 Split Jerk

Start around 50-60% of your 1RM. Build through each set as deemed fit.

2b) 31:00 – 41:00 – Every 2:00 x 5 sets:

1-5 Ring Muscle-ups

+

3 Power Clean + Push Jerk @ 60%>

Pick a fixed quantity of Muscle-ups that you feel confident going unbroken on. For the Barbell work start at 60% and build as desired.

2c) 45:00 – 60:00 – 15 minute AMRAP:

20 Single Arm Dumbbell Squat Cleans 70/50

20 Box Jump Overs 30/24

20 Single Arm Dumbbell Push Press 70/50

Scale as needed. For both of the Dumbbell movements split the reps evenly, how your break them up is up to you.

Accessory:

3) Monostructural Conditioning – Assault Bike/Echo Bike:

A – 1 mile Easy Warm-up

B – 3 x 7 minutes Max Calories – 3 minutes Easy Walk

C – 1 mile Easy Cool-down

Work for consistent efforts on part B.

4) Weightlifting – Snatch Push Press + Snatch Balance: Establish a Heavy Set for the Day

Don’t spend more than 20 minutes on this.

5) Gymnastics – Russian Dips: 5 sets of 5-8 reps

Rest 90-120 seconds between sets.

6) Trunk – Single Arm Farmers Carry: 4 sets of 100ft/side

Every 25ft perform 3 Suitcase Deadlifts. Rest 30 seconds between sides, 60 seconds between sets.

7) Pre-Hab – 3-5 sets of:

50′ DB Marching Walk

10, Deadbug Hold + Single Arm Serratus Punch

1:00 Max Quality Glute Bridge Ups On 6-12″ Box

For quality, not for time.

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