Macro – Extended Conditioning Emphasis – Week 10 of 12

Micro – Running Emphasis – Week 2 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 Band Pull-Aparts

    • 10 Banded External Rotations

    • 10 Alternating Plank Shoulder Taps

    • 10 Hollow Rocks

    • 10 Russian Kettlebell Swings

  • C – Movement specific review/instruction – Back Squat

  • 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 – 38:00 – Every 2:00 x 9 sets:

Sets 1-3 – 9 T+G Power Snatch

Sets 4-6 – 6 T+G Power Snatch

Sets 7-9 – 3 T&G Power Snatch

Warm-up to a light/easy loading for the first. Build through your sets as deemed fit with the emphasis being on consistent bar movement, no stops overhead, no stopping at the hang, no dropping the bar, focus on keeping the bar in constant flow.

2b) 40:00 – 48:00 – Every 2:00 x 4 sets: 8 Back Squats @ 55-70%

Load as deemed fit. Get some moderate weight working sets in.

2c) 51:00 – 60:00 – 9 minute AMRAP:

200m Run

10 Dumbbell Shoulder-to-Overhead 50/35

Scale as needed. Loading on the Shoulder-to-Overhead should allow all sets unbroken, this should ultimately be a test of running capacity and ability to pick the Dumbbells right up when you get back to them.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 10 x 500m – Rest 1 minute @ Moderate Pace

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Focus on consistent paces on Part B.

4) Weightlifting – Snatch Balance: 5 sets of 3

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

5) Gymnastics – Ring Dip: 5 sets of 5

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

6) Trunk – Kettlebell Side Bends: 4 sets of 20/side

Rest 90-120 seconds between sets. Heavy as deemed fit. Perform all reps on 1 side before switching to the other.

7) Accessory – Hip Extension: 3 sets of 30

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

8) Pre-Hab – 3-5 sets of:

100ft Marching RDL

1 minute Table Hold

15 Reverse Hyper

1 minute Belt Squat Machine March

For quality, not for time.

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