Macro – Extended Conditioning Emphasis – Week 2 of 12

Micro – Trunk Emphasis – Week 2 of 4

WOD:

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

  • A – Review of Programming and Class Flow

  • B – Warm-up – 7 minute AMRAP:

    • 10 Snatch Grip Romanian Deadlifts

    • 10 Air Squats

    • 3 Inchworm + Push-up

    • 3 Vertical leaps

  • C – Movement specific review/instruction

  • 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 – 27:00 – Every 1:00 x 7 sets: 5/side Single Arm Dumbbell Clean High-Pull

Start at a moderate weight and build each set as deemed fit. This is something you should be focusing on trying to use a heavy weight. Perform all 5 reps on 1 side before switching to the other.

2b) 27:00 – 34:00 – Every 1:00 x 7 sets: 5/side Single Arm Dumbbell Hang Power Snatch

Start light and build loading as deemed fit. Use this as an opportunity to learn how to properly execute the movement. Remember there should be no pressing out on the Dumbbell, it should be “caught” overhead. Perform all reps on 1 side before switching to the other.

2c) 34:00 – 44:00 – Every 1:00 x 10 sets:

Station 1 – 5/side Single Leg Kettlebell Romanian Deadlifts

Station 2 – 10-15 Hip Thrusts

Alternate between the two movements on the minute. For the RDL’s focus on control and balance over loading. Perform all reps on 1 side before switching to the other. Hip Thrusts load as deemed fit, perform off of a box or bench.

2d) 44:00 – 49:00 – Every 1:00 x 5 sets: 15-30 second Hollow Hold

Work to pick a time domain that you can maintain unbroken for all 5 sets.

2e) 54:00 – 60:00 – 6 minute AMRAP: Max Burpee Box Jumps

Get after it, we made it short today because it’s going to be hot.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 5 x 2000m @ 80% – Rest 2 minutes

C – 5 minute Cool-down Walk

Rest as needed between parts. Focus on maintaining pacing on Part B.

4) Weightlifting – Snatch Grip Romanian Deadlift: 4 sets of 10

Rest 90-120 seconds between sets. Loading should be 60%+ of your 1RM Snatch, working as heavy as 100% if you’re a strong puller. Use straps.

5) Trunk – Kneeling Banded Crunch: 3 sets of 30

Rest 90-120 seconds between sets.

6) Reverse Hyper: 3 sets of 20

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

7) Pre-Hab – 3-5 sets of:

20 Glute Bridge-ups

50ft Inchworm

10/side Kettlebell Suitcase Deadlifts

10 Banded Hamstring Curls

For quality, not for time.

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