Macro – Extended Conditioning Emphasis – Week 11 of 12

Micro – Running Emphasis – Week 3 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

• A – Review of Programming and Class Flow

• B – Warm-up – 7 minute AMRAP:

  • 1 minute/side Samson Stretch…then AMRAP…

  • 3 Vertical Leaps

  • 5 Wall Therapy Squats

  • 10 Superman Arch-ups

  • 15 Glute Bridge-ups

• C – Movement specific review/instruction – Overhead Lunge

• 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 2:00 x 6 sets:

3 Box Jumps

+

3 Pause Front Squats

For the Box Jumps use something a little higher than normal, making you really focus on your jump/explosiveness. Move from one movement to the next with minimal transition time. Build loading each set as deemed fit on the Pause Front Squat, start around 60% of your 1RM, hold the bottom of each rep for 2-3 seconds.

2b) 32:00 – 39:00 – Every 1:00 x 7 sets: 20 second Front Rack Hold

Start around 70-80% of your 1RM and go up from there. We encourage you just stand the bar our of the rack, no stepping back, that way as you fatigue you don’t have to worry about missing the rack when you put the bar down.

2c) 39:00 – 46:00 – Every 1:00 x 7 sets: 10 Goblet Cyclist Squats

Use a 2-3″ riser under your heels. Feet as close together as possible. Keep the load light-moderate and keep it fixed for all 7 sets so that you can focus on good position and getting some extra activation out of your quads.

2d) 50:00 – 60:00 – AQAP:

500m Run

50 Alternating Overhead Lunges 115/75

500m Run

Scale as needed. Athletes choice to step forward or in reverse. Use a loading that gets you through the Lunges in around 3 sets.

Accessory:

3) Monostructural Conditioning – Bike Erg: 30-60 minutes @ Zone 2-3

You choose the time and effort based on how you’re feeling. Intensity should be moderate.

4) Gymnastics – Weighted Pistol Squat: 5 sets of 5

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

5) Trunk – Side Plank Hold: 3 sets of 30-60 seconds/side

Rest 90-120 seconds between sets.

6) Accessory – Hip Thrust: 4 sets of 20

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

7) Pre-Hab – 3-5 sets of:

3/side Hip Air Plane

50ft/direction Monster Walk

10/side Banded Clam Shells

50m/side Single Arm Overhead Carry

For quality, not for time.

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