Power: Friday, August 6th, 2021
Macro – Extended Conditioning Emphasis – Week 10 of 12
Micro – Running Emphasis – Week 2 of 4
WOD:
1) 0:00 – 20:00 – Class Review and Warm-up:
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A – Review of Programming and Class Flow
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B – Warm-up – 6 minute AMRAP:
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10 Band Pull-Aparts
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10 Banded External Rotations
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10 Alternating Plank Shoulder Taps
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10 Hollow Rocks
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10 Russian Kettlebell Swings
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C – Movement specific review/instruction – Back Squat
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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 – 38:00 – Every 2:00 x 9 sets:
Sets 1-3 – 9 Back Squats
Sets 4-6 – 6 Back Squats
Sets 7-9 – 3 Back Squats
Start around 50-60% of your 1RM, or a moderate load if you don’t know your max and work to climb in load through your sets. Build as heavy as deemed fit for the day.
2b) 40:00 – 48:00 – Every 2:00 x 4 sets:
8 Hip Thrusts
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8/side Single Arm Dumbbell Bench Press
Load the Hip Thrust as deemed fit. For the Bench Press start with a moderate load and work to build each set as deemed fit. Perform all reps on 1 side before switching to the other side.
2c) 51:00 – 60:00 – 9 minute AMRAP:
200m Run
10 Dumbbell Shoulder-to-Overhead 35/25
Scale as needed. Loading on the Shoulder-to-Overhead should allow all sets unbroken, this should ultimately be a test of running capacity and ability to pick the Dumbbells right up when you get back to them.
Accessory:
3) Monostructural Conditioning – Row:
A – 5-10 minute Easy Warm-up
B – 10 x 500m – Rest 1 minute @ Moderate Pace
C – 5-10 minute Easy Cool-down
Rest as needed between parts. Focus on consistent paces on Part B.
4) Weightlifting – Snatch Balance: 5 sets of 3
Rest 90-120 seconds between sets. Load as deemed fit.
5) Gymnastics – Ring Dip: 5 sets of 5
Rest 90-120 seconds between sets. Load as heavy as deemed fit.
6) Trunk – Kettlebell Side Bends: 4 sets of 20/side
Rest 90-120 seconds between sets. Heavy as deemed fit. Perform all reps on 1 side before switching to the other.
7) Accessory – Hip Extension: 3 sets of 30
Rest 90-120 seconds between sets. Add load as deemed fit.
8) Pre-Hab – 3-5 sets of:
100ft Marching RDL
1 minute Table Hold
15 Reverse Hyper
1 minute Belt Squat Machine March
For quality, not for time.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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