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 – 2 rounds of:

    • 1 minute Ski/Bike/Row

    • 10 Scapula Push-ups + 20 Alternating Plank Shoulder Taps

    • 10 Overhead Squats

  • C – Movement specific review/instruction – 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 – 34:00 – Every 2:00 x 7 sets: 7 Hang Squat Cleans

Load based on your technical understanding of the movement. If you’re just learning keep it light, empty barbell, and maybe perform this on the minute. If you’re more proficient with the movement add loading as deemed appropriate.

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

Performed from the rack. Start at a moderate load and build to a heavy set for the day.

2c) 49:00 – 60:00 – 2 sets of – 5 minute AMRAP/1 minute Rest:

40/30 Calories Ski/Bike/Row

30 Overhead Squats 65/45

Max Push-ups

Scale as needed. We want you getting to the Push-ups with at least 1 minute.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 10 x 250m – Rest 60 seconds between sets

C – 1000m Easy Cool-down

Rest as needed between parts. Hard, but consistent efforts on Part B.

4) Weightlifting – Pause Front Squat: 4 sets of 3

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds on each rep. Build as heavy as deemed fit.

5) Gymnastics – Ring Dip Support: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

6) Trunk – Double Kettlebell Front Rack Hold: 4 sets of 1 minute

Rest 1 minute between sets.

7) Accessory – Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Pre-Hab – 3-5 sets of: 3/side Kettlebell Turkish Get-up

Work light-to-moderate and focus on good positions and activation through each step.

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