Macro – Extended Conditioning Emphasis – Week 4 of 12

Micro – Trunk Emphasis – Week 4 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:

  • 20 Second Hollow Hold

  • 5 Snatch Grip Deadlifts w/Band

  • 5 Banded External Rotation w/Press Overhead

• C – Movement specific review/instruction – Dumbbell Squat 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 – 25:00 – Every 1:00 x 5 sets: 

2 Hi-Hang Muscle Snatch +

2 Snatch Grip Push Press

Lots of Snatch skill/positional work today. Keep things light, focus on understanding the movements properly. Remember that if the basic movement patterns aren’t clean, the more advanced ones won’t magically get better.

2b) 25:00 – 34:00 – Every 1:30 x 6 sets:

4 Hi-Hang Power Snatch +

4 Overhead Squats

Build loading if deemed appropriate from the first part, however again, focus on proper positions and patterns.

2c) 34:00 – 44:00 – Every 2:00 x 5 sets: 20/15 Calorie Ski/Bike/Row or 300m Run

A little interval work. Scale as needed so you have 30 seconds of rest. Focus on consistent, but hard efforts.

2d) 49:00 – 60:00 – AQAP:

25 Wall Balls 20/14

Then…10 rounds of…

15 Double-unders

4 Alternating Dumbbell Power Snatch 35/25

Then…

25 Heavy Wall Balls

Wall Balls should be performed at a load that is heavier/harder than normal. Scale as needed.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – Every 2:00 x 20 sets – 300/250m Row

C – 5-10 minute Easy Cool-down

Rest as needed between parts.

4) Weightlifting – Back Squat – Every 3:00 x 6 sets:

2 sets of 5 @ 60-70%

2 sets of 3 @ 70-80%

2 sets of 1 @ 80%+

Pick loading based on how you feel today.

5) Gymnastics – Ring Muscle-up Skill Work: 10-15 minutes Practice

Work on either of the drills below.

6) Trunk – Banded Pallof Press: 5 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and activation over load/speed.

7) Accessory – Dumbbell Skull Crushers: 3 sets of 20

Rest 90-120 seconds between sets.

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