Macro – Extended Conditioning Emphasis – Week 2 of 12

Micro – Trunk 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 – 2 rounds of:

    • 1 minute Ski/Bike/Row

    • 10 Scapula Push-ups + 20 Alternating Plank Shoulder Taps

    • 10 Overhead Squats

  • 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 – 34:00 – Every 2:00 x 7 sets: 

Sets 1+2 – 7 T+G Squat Cleans

Sets 3+4 – 5 T+G Squat Cleans

Sets 5-7 – 3 T+G Squat Cleans

Start at a moderate load and try and build each set as deemed fit. The goal here is barbell cycling work, so build as heavy as you can, but keeping in mind the stimulus is that the barbell is in the constant stay of flow, no stopping at the Front Rack, Hang, etc.

2b) 34:00 – 44:00 – Every 1:00 x 10 sets:

1 Push Jerk +

1 Split Jerk

Performed from the rack. Keep weights moderate, 60-80% range and focus on clean snappy lifts and really emphasizing the catch/lockout.

2c) 49:00 – 60:00 – 2 sets of – 5 minute AMRAP/1 minute Rest:

40/30 Calories Ski/Bike/Row

30 Overhead Squats 115/75

Max Strict Handstand Push-ups

Scale as needed. We want you getting to the Push-ups with at least 1 minute.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 10 x 250m – Rest 60 seconds between sets

C – 1000m Easy Cool-down

Rest as needed between parts. Hard, but consistent efforts on Part B.

4) Weightlifting – Pause Front Squat: 4 sets of 3

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds on each rep. Build as heavy as deemed fit.

5) Gymnastics – Ring Dip Support: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

6) Trunk – Double Kettlebell Front Rack Hold: 4 sets of 1 minute

Rest 1 minute between sets.

7) Accessory – Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Pre-Hab – 3-5 sets of: 3/side Kettlebell Turkish Get-up

Work light-to-moderate and focus on good positions and activation through each step.

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