Macro – Extended Conditioning Emphasis – Week 4 of 12

Micro – Trunk Emphasis – Week 4 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:

    • 3 Inchworm

    • 10 Banded Lat Press Downs

    • 10 Good Mornings

    • 5 Scapula Pull-ups

  • C – Movement specific review/instruction – Hanging Hollow Rock + Toes-to-bar

  • 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 – 32:00 – Every 1:00 x 12 sets:

1 Power Clean +

1 Low Hang Power Clean

Warm-up and start around 60% of your 1RM. Build through each set as deemed fit, if you’re feeling good get after it and go heavy, if things are feeling solid focus on working in the 70-85% range and getting some solid working lifts in.

2b) 34:00 – 46:00 – Every 2:00 x 6 sets: 7 T+G Deadlifts

Start around your finishing load on Part A and build through each set as deemed fit. Perform these Touch-and-Go, focus on maintaining good trunk position all the way to the floor.

2c) 50:00 – 60:00 – AQAP:

150 Double-unders

Then…2 rounds of…

10 D-Ball Over the Shoulder 100/70

20 Toes-to-bar

Then…

150 Double-unders

Then…2 rounds of…

10 D-Ball Over the Shoulder 100/70

5 Bar Muscle-ups

Scale as needed.

Accessory:

3) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 3 sets of – 50-40-30-20-10 Calories – Rest 90 seconds Between Calories – Rest 3 minutes Between sets

C – 5-10 minute Easy Cool-down

Rest as needed between parts.

4) Weightlifting – Deficit Clean Pull: 4 sets of 3 @ 80%>

Rest 90-120 seconds between sets. Use straps if you have them.

5) Gymnastics – Supinated Strict Banded Chest-to-bar Pull-up: 3 sets of 20-30

Rest 3 minutes between sets. Use appropriate assistance to hit the rep range.

6) Trunk – L-Sit: Accumulate 2-3 minutes

Keep track of time and attempts to complete.

7) Accessory – Single Leg Kettlebell Romanian Deadlift: 3 sets of 15/side

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

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