Macro – Extended Conditioning Emphasis – Week 7 of 12

Micro – Carry 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:

    • 10 Banded Good Mornings

    • 10 Glute Bridge-ups

    • 10 Supermans

    • 10 Hollow Rocks

  • 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 – 29:00 – Every 1:00 x 9 sets:

1 Clean Pull +

2 Hi-Hang Power Cleans +

1 Front Squat

Parts A and B are meant to be opportunities to work on the skillset of the Clean. Work light and hone in on your technique. If you’re more proficient in the movements reference the Sport programming for more advanced lifting and a heavier stimulus.

2b) 29:00 – 38:00 – Every 1:00 x 9 sets: 3 Hi-Hang Squat Cleans

Start with the load you finished with from Part A, build loading only if lifts feel clean.

2c) 38:00 – 47:00 – Every 3:00 x 3 sets:

12 Romanian Deadlifts

+

24 Russian Kettlebell Swings

Pick weight and stay fixed for all 3 sets.

2d) 52:00 – 60:00 – 8 minute AMRAP:

15 D-Ball Over the Shoulder 70/50

15 Dumbbell Front Squats 35/25

Scale as needed.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 12 x 600m – Rest 90 seconds

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on consistent, moderate efforts for Part B.

4) Weightlifting – Every 1:00 x 15 sets:

1 Power Snatch from Blocks Just Above Knee +

1 Snatch Balance

Keep loads moderate and focus on clean, snappy lifts.

5) Trunk – V-Ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

6) Reverse Hyper: 3 sets of 20

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

7) Pre-Hab – 3 sets of:

50ft Monster Walk Forward/Reverse/Left/Right

10 Banded Glute Bridge-ups

10/side Banded Clam Shells

10 Banded Air Squats

100ft Marching Romanian Deadlift

For quality, not for time.

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