Macro – Extended Conditioning Emphasis – Week 5 of 12

Micro – Carry Emphasis – Week 1 of 4

WOD:

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

  • A – Review of Programming and Class Flow

  • B – Warm-up – 5 minute AMRAP:

    • 10 Alternating Bird Dog

    • 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 – 34:00 – Every 2:00 x 7 sets:

5 Snatch Grip Deadlifts +

5 Hi-Hang Muscle Snatch +

5 Overhead Squats or Snatch Drops

This is meant to be positional work to help understand the different patterns/pieces of the Snatch. Make sure you are tracing the Snatch pattern on the Deadlift, finding the scoop under the bar. For the last movement, pick based on comfort and mobility, if you have proper positioning opt to the Snatch Drops to get footwork and pulling yourself down to the floor. If you’re not super comfortable with the Overhead Squat yet you should be focusing on that then.

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

Sets 1/3/5/7/9 – 1/side Kettlebell Turkish Get-up

Sets 2/4/6/8/10 – 8/side Single Arm Dumbbell Overhead Reverse Lunge

Alternate each set between the two movements. For the Lunges perform all reps on 1 side before switching to the other.

2c) 49:00 – 60:00 – 11 minute AMRAP:

15 Toes-to-bar

15 Medball Hang Squat Cleans 30/20

15/12 Calories Ski/Bike/Row

If you’d like to run, you can sub a 200m Run…we will be running a good bit on Saturday for our 3rd/4th of July workout. If you’re on an Assault Bike scale the calories to 12/9.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 5 sets of…

  • 250m Easy

  • 250m Moderate

  • 250m Hard

C – 5-10 minutes Easy Cool-down

Rest as needed between pieces. Focus on maintaining consistency on each respective pace.

4) Weightlifting – Banded Bottoms-up Front Squat: 10 sets of 2

Rest 2 minutes between sets. You choose the band tension. Load as heavy as deemed fit.

5) Gymnastics Conditioning – 15 minute AMRAP:

3 Strict Ring Muscle-ups

50ft Handstand Walk

20/15 Calories Ski Erg

Scale as needed.

6) Skills – Mindset: 

https://www.youtube.com/watch?v=Du7P8jGchPc

7) Trunk – Paralette L-Sit: 15-30 seconds Every 2:00 x 5 sets

Pick a time domain you can hold unbroken.

8) Accessory – Banded Tricep Kickbacks: 3 sets of 30

Rest 90-120 seconds between sets.

9) Pre-Hab – 3-5 sets of:

10 Alternating Band Resisted Deadbug

10/side Banded Single Leg Hamstring Curl w/Pause

10 Alternating Cossack Lunges w/Pause in Bottom

For quality, not for time.

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