Macro – Extended Conditioning Emphasis – Week 3 of 12

Micro – Trunk Emphasis – Week 3 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 Burpees

  • 5 Squat-Stand-Squat-Stand

  • 10 Glute Bridge-ups

  • 10 Kettlebell Romanian Deadlifts

• C – Movement specific review/instruction – 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 – 35:00 – Every 1:30 x 10 sets: 5 High-Hang Squat Clean

Work at whatever loading is appropriate based on your technical ability. This is a solid amount of volume, use it as an opportunity to engrain proper movement patterns and technique.

2b) 38:00 – 50:00 – Every 2:00 x 6 sets: 5 Back Squats @ 60%>

Start at a moderate load and build each set as deemed fit. 

2c) 53:00 – 60:00 – 3 rounds AQAP:

15 Dumbbell Squat Cleans 35/25

15 Burpee Lateral Hop Over the Dumbbells

Scale as needed. Sprinty/short workout, get after it appropriately.

Accessory:

3) Monostructural Conditioning – Run: 5K @ Easy Pace

Get out for a good jog, nothing hard, enjoy the sun and fresh air.

4) Weightlifting – Clean Pull: 3 sets of 3 @ 110%>

Rest 90-120 seconds between sets. Use straps if you have them. Reset the bar and your start position on each rep.

5) Trunk – V-Ups: 3 sets of 30

Rest 90-120 seconds between sets.

6) Accessory – Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale load as needed for desired stimulus. Not for time.

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