Macro – Extended Conditioning Emphasis – Week 3 of 12

Micro – Trunk 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:

    • 3 Inchworm w/Push-up

    • 5 Cat Cows

    • 10 Banded Good Mornings

    • 10/side Leg Swings

  • C – Movement specific review/instruction – Deadlift Group Review + Bench Setup

  • 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 – 30:00 – Every 2:00 x 5 sets: 10 Deadstop Deadlifts

Start at a moderate load and build each set as deemed fit. Bar should be set Dead every rep, and you should be able to hold tension to the bottom and not have to reset…this is an integral skill in learning to create tension and brace properly so that you can develop a strong healthy back…leave the Touch-and-Go for your workouts.

2b) 30:00 – 40:00 – Every 2:00 x 5 sets: 10 Bench Press

Start at a moderate load and build as deemed fit. If class is busy, please find a partner to share a bench with and flip flop the order of Parts A and B.

2c) 40:00 – 48:00 – Every 1:00 x 8 sets:

Sets 1/3/5/7 – 12 Sumo Stance Dumbbell Romanian Deadlifts

Sets 2/4/6/8 – 12 Dumbbell Floor Press

Start with moderate loads and build each set as deemed fit.

2d) 53:00 – 60:00 – 7 minute Up Ladder:

3 Hang Power Cleans 135/95

3 Shoulder-to-Overhead 135/95

Workout is performed 3+3, 6+6, 9+9, 12+12, and so on until 7 minutes is up.

Accessory:

3) Monostructural Conditioning – Ski Erg: 5k @ Moderate Effort

Moderate pace, use this as an opportunity to focus on your positioning and technique on the machine.

4) Gymnastics – Ring Dips: 5 sets of 5

Rest 2 minutes between sets. Load as deemed fit.

5) Skills – Handstand Walk: 10 minutes Practice

Work on any facet of getting upside down.

6) Trunk – Abmat Sit-ups: 100 Reps

Keep track of time and set breaks to complete.

7) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets.

8) Pre-Hab – 3-5 sets of:

20 Quadruped Alternating Shoulder Taps

10 Band Pull-Aparts

10 Banded External Rotations

10 Banded Scapula Punches

10 Russian Kettlebell Swings

For quality, not for time.

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