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:

8 Pause Goblet Squats

+

8 Pause Hip Thrusts

Start with a moderate load on the Goblet Squat and build each set as deemed fit. Hold the bottom of the Squat for 1-2 seconds on each rep. For the Hip Thrust, perform these with bodyweight only and focus on a good contraction and trunk positioning at the top of the movement.

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

Sets 1-3 – 5-8 Strict Pull-ups

Sets 4-6 – 8/side Single Arm Dumbbell Row

Use assistance or load as deemed fit for the Strict Pull-ups. Try to pick a rep range that you can maintain unbroken for all 3 sets. For the Dumbbell Row use something that is heavy that you can maintain, something your first set you can maybe just barely do 9-10 reps if you had to. Perform all reps on 1 side before switching to the other.

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