Macro – Extended Conditioning Emphasis – Week 1 of 12

Micro – Trunk Emphasis – Week 1 of 4

It’s summer and we know you guys love to sweat and like the longer conditioning efforts. Moving forward through the summer for the next 12 weeks we will be placing an emphasis on extended conditioning efforts. Aside from any Holiday weeks, we will be keeping to a templated format, you can expect longer conditioning efforts Tuesday/Thursday/Saturday, and shorter conditioning efforts on Monday/Wednesday/Friday. Longer conditioning efforts doesn’t mean you won’t be using heavier weights, high skills gymnastics, etc. it just means we will be prioritizing the programming into extended conditioning efforts on those days. With this 12 weeks we will be running 3 Micro Emphasis’ in 4 week blocks, starting with Trunk strength these first 4 weeks.

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Pause Banded Lat Press Downs

10 Plank Hold + Reach For Opposite Foot

5 Tall Muscle Cleans

Grab a Barbell or PVC Pipe based on what’s appropriate for you as an athlete to warm-up.

1b) 5:00 – 8:00 – Deadlift + Power Clean Review:

Use a Barbell or PVC Pipe based on what’s appropriate for you as an athlete.

1c) 12:00 – 20:00 – Every 1:00 x 8 sets:

2 Muscle Cleans +

1 Flat Footed Tall Power Clean

Technique work, only work as heavy as you can maintain proper positioning and movement patterns.

1d) 20:00 – 30:00 – Every 2:00 x 5 sets:

3 Vertical Leaps

+

3 Hang Clean Pulls +

3 Hang Power Cleans

For the vertical leaps reset and take 1-2 seconds between each rep, focusing on truly jumping as high as you can. From there move to the barbell, load the barbell based on technical understanding. Perform all 6 reps from the top of the knee position.

1e) 33:00 – 45:00 – 12 minute AMRAP:

15/10 Cals Ski/Bike/Row

10 Pull-ups

20 Deadlifts 95/65

15/10 Cals Ski/Bike/Row

10 Pull-ups

10 Hang Power Cleans 95/65

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Easy Warm-up

B – 5 sets of…

  • 200m Hard

  • 200m Easy

  • 500m Hard

  • 100m Walk

C – 800m Easy Cool-down

Rest as needed between parts. B is one continuous piece covering 5,000m.

3) Weightlifting – 3-Position Snatch: 7 sets

Work at a loading that allows you to focus on clean lifts and good positions. Perform this as Above the Knee Hang, Low Hang, Floor. All reps are full Squat.

4) Gymnastics – Every 2:00 x 7 sets:

5 Seated, Muscle Up Transition (With or Without Band Assistance)

+

5 Ring Swings

Pick efforts you can maintain for all 7 sets.

5) Skills – Breathing: 5-10 minutes

6) Trunk – GHD Sit-up Holds: 5 sets of 15-45 seconds

Pick a time domain you can maintain for all 5 sets. Add load as deemed fit. Rest 60 seconds between sets.

7) Accessory – Seated Wide Grip Cable Row: 5 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

8) Pre-Hab – 3-5 sets of:

20 seconds/side Single Arm Plank Hold

10/side Banded External Rotation With Pause

10 Prone Swimmers

For quality, not for time.

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