Macro – Extended Conditioning Emphasis – Week 9 of 12

Micro – Running Emphasis – Week 1 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:

    • 1 minute Front Plank Hold Then…AMRAP…

    • 3 Vertical Leaps

    • 5 Overhead Squats

    • 10 Good Mornings

  • C – Movement specific review/instruction – 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 – 30:00 – Every 1:00 x 10 sets:

1 Clean Pull +

2 Hang Power Cleans

Use this to focus on positions and get your lifts dialed in. If you’re just learning, start at the Hi-Hang position for the Cleans, if you’re more proficient with the movements load further down as deemed fit.

2b) 30:00 – 45:00 – Every 1:30 x 10 sets:

2 Hang Squat Clean +

2 Split Jerk

Same as above, use the appropriate Hang position for your skill level. Focus on stomping and holding your receiving positioning in the Split Jerk for a second to make sure you are hitting a well balance position on the receiving end.

2c) 50:00 – 60:00 – 10 minute Up Ladder:

3 Burpee Box Jumps 24/20

3 Overhead Squats 75/55

Workout is performed 3+3, 6+6, 9+9, 12+12, and so on until 10 minutes is up.

Accessory:

3) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 5 sets of – 30 seconds Max Effort/2:30 Wattage @ Bodyweight

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Go hard, don’t hold back on your intervals.

4) Weightlifting – Snatch Pull: 4 sets of 3 @ 100%>

Rest 2-3 minutes between sets. Use straps if you have them.

5) Trunk – GHD Sit-ups: 3 sets of 15-30 reps

Rest 90-120 seconds between sets.

6) Accessory – Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Pre-Hab – 3-5 sets of:

5 Wall Therapy Squats

5 Sotts Press

10 Shoulder Pass Throughs

10 Band Pull-Aparts

20 Banded Pull-Throughs

For quality, not for time.

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