Sport: Monday, August 16th, 2021
Macro – Extended Conditioning Emphasis – Week 12 of 12
Micro – Running Emphasis – Week 4 of 4
WOD:
1) 0:00 – 20:00 – Class Review and Warm-up:
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A – Review of Programming and Class Flow
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B – Warm-up – 6 minute AMRAP:
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30 Single-unders
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10 Alternating Bird Dog
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10 Banded Good Morning
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5/side Split Squat
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C – Movement specific review/instruction – Push Press/Split Jerk
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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 1:30 x 8 sets: 2 Split Jerk
Start with moderate loads and work to build the loading each set until you establish a 2RM for the day. After hitting your heaviest set, try to keep any remaining sets within 80% of the day’s heaviest.
2b) 32:00 – 46:00 – Every 2:00 x 7 sets:
5/side Half Kneeling Single Arm Kettlebell Strict Press
+
5/side Single Leg Romanian Deadlift
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10-20 Alternating Quadruped Shoulder Taps
Perform this as a tri set, moving between movements with minimal transition time. Start with manageable loading and build each set as deemed fit.
2c) 50:00 – 60:00 – 10 rounds AQAP:
3 Deadlifts 275/185
30 Double-unders
Scale as needed. Use a heavy rope if you’re proficient in Single-unders but don’t yet have Double-unders.
Accessory:
3) Monostructural Conditioning – Ski Erg:
A – 5-10 minutes Easy Warm-up
B – 5 sets of…
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0:00 – 3:00 – 40/30 Calories
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3:00 – 5:00 – 25/20 Calories
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5:00 – 6:00 – 15/12 Calories
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6:00 – 7:00 – Rest
C – 5-10 minutes Easy Cool-down
Rest as needed between parts. Adjust Caloric output so that you get enough rest to be able to make these consistent, repeatable efforts.
4) Weightlifting – Close Grip Bench Press: 4 sets of 8
Rest 2-3 minutes between sets. Load as heavy as deemed fit.
5) Gymnastics – Handstand Walk Obstacles: 10 minutes Practice
Work on any obstacle style or any facet of just walking on your hands.
6) Trunk – Half Turkish Get-up: 4 sets of 10/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.
7) Accessory – Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Load as deemed fit.
8) Pre-Hab – 12 minute AMRAP:
10/side Banded Lat Press Down With Pause
10 Prone Swimmers
5/side Hip Cars
1:00 Glute Bridge Hold
For quality, not for time.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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