Macro – Extended Conditioning Emphasis – Week 5 of 12

Micro – Carry 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 – 5 minute AMRAP:

    • 10 Alternating Bird Dog

    • 10 Snatch Grip Romanian Deadlifts

    • 10 Medball Squats

  • 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 – 34:00 – Every 2:00 x 7 sets:

1 Snatch +

1 Hang Snatch

+

1 Snatch w/Pause in Catch

Warm-up and start around 60% of your 1RM. Perform the first 2 reps as a complex, then, drop the bar, reset, and hit the 3rd Snatch pausing in the bottom receiving position. Build load as deemed fit.

2b) 34:00 – 44:00 – Every 2:00 x 5 sets:

1 Snatch Deadlifts +

3 Low Hang Snatch Pulls

Use straps if you have them. Goal should be to work at 90% of your 1RM Snatch or heavier.

2c) 49:00 – 60:00 – AQAP:

18 Toes-to-bar

18 Hang Squat Snatch 75/55

18/15 Calories Ski/Bike/Row

If you’d like to run, you can sub a 200m Run…we will be running a good bit on Saturday for our 3rd/4th of July workout. If you’re on an Assault Bike scale the calories to 15/12. Stimulus for this workout you should be looking to complete the gymnastics and weighted movements in 1-2 sets, maybe 3 on the 3rd set of Toes-to-bar. Scale as needed.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 5 sets of…

  • 250m Easy

  • 250m Moderate

  • 250m Hard

C – 5-10 minutes Easy Cool-down

Rest as needed between pieces. Focus on maintaining consistency on each respective pace.

4) Weightlifting – Banded Bottoms-up Front Squat: 10 sets of 2

Rest 2 minutes between sets. You choose the band tension. Load as heavy as deemed fit.

5) Gymnastics Conditioning – 15 minute AMRAP:

3 Strict Ring Muscle-ups

50ft Handstand Walk

20/15 Calories Ski Erg

Scale as needed.

6) Skills – Mindset: 

https://www.youtube.com/watch?v=Du7P8jGchPc

7) Trunk – Paralette L-Sit: 15-30 seconds Every 2:00 x 5 sets

Pick a time domain you can hold unbroken.

8) Accessory – Banded Tricep Kickbacks: 3 sets of 30

Rest 90-120 seconds between sets.

9) Pre-Hab – 3-5 sets of:

10 Alternating Band Resisted Deadbug

10/side Banded Single Leg Hamstring Curl w/Pause

10 Alternating Cossack Lunges w/Pause in Bottom

For quality, not for time.

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