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:

  • 100m Run

  • 10 Plate Squats

  • 10 Band Pull-Aparts

  • 10 Seated Banded Rows

• C – Movement specific review/instruction – Squat and Pistol Review

• 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 – 60:00 – Every 5:00 x 8 sets:

Sets 1/3/5/7 – 

• 400m Run

• 7 Front Squats @ 50%>

• 10/side Single Arm Dumbbell Row

Sets 2/4/6/8 –

• 400m Run

• 60 Air Squats

• 20 Knees-up

Scale as needed. Desired stimulus is that we are seeing about 1 minute of rest on each round. For these two pieces, think of one as being a strength piece under a high heart rate, and the other is more classic Met-con training. For the starting piece the goal should be to come in the door and get right under a heavy Front Squat. The bar can be taken from the rack, goal is to build load each set as deemed appropriate. Same goes for the Dumbbell Rows, try and perform them heavy and get a Strength stimulus from them. To perform this with a 400m Run, you will likely need to be able to maintain an 8:00 minute mile pace or faster. Scale based on where you feel you need the most work…for instance if you aren’t a good runner, and you want to get better, then the goal should be to leave the run as is and scale back the movements where you are more developed. Increase loading each round as deemed fit. If you can’t run due to injury or running flares up an old injury your subs are…500/450m Row or Ski, 1000/900m C2 Bike, 1200/1100m Assault Bike.

Accessory:

3) Monostructural Conditioning – Bike Erg: 30 minutes Easy

You already had a long interval piece today, use to flush your body out and get some easy, steady state aerobic work.

4) Weightlifting – Snatch Grip Pendlay Row: 5 sets of 10

Rest 90-120 seconds between sets. Load as deemed fit.

5) Gymnastics – Strict Pull-up: 5 sets of 5

Rest 2-3 minutes between sets. Load as deemed fit.

6) Accessory – Dumbbell Farmers Bulgarian Split Squat: 4 sets of 10/side

Rest 90-120 seconds between sets.

7) Pre-Hab – 3-5 sets of:

10 Alternating Lateral Lunges

10/side Single Leg Reverse Hyper

20 Box Step-ups

10 Scapula Pull-ups

10 Hanging Hollow Rocks

For quality, not for time.

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