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 – 7 minute AMRAP:

    • 10 Snatch Grip Romanian Deadlifts

    • 10 Air Squats

    • 3 Inchworm + Push-up

    • 3 Vertical leaps

  • C – Movement specific review/instruction

  • 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 – 27:00 – Every 1:00 x 7 sets:

1 Snatch High-Pull +

1 Hang Muscle Snatch +

1 Overhead Squat

Start light and focus on good positioning and movement patterns. You are finishing up with some heavy singles today, so use this as primer for that, don’t fatigue yourself for the heavier lifts.

2b) 27:00 – 34:00 – Every 1:00 x 7 sets: 

1 Snatch Pull +

1 Low Hang Power Snatch +

1 Snatch Balance

Continue to build the load from Part A, again though, use this as positional work at moderate loading to prime you for some heavier singles.

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

You should be plenty warm and ready to go at this point. Load as deemed fit, if you’re feeling good, go heavy, if not keep it in the 70-80% range. All reps should be full Squat.

2d) 44:00 – 49:00 – Every 1:00 x 5 sets: 15-30 second Hollow Hold

Work to pick a time domain that you can maintain unbroken for all 5 sets.

2e) 54:00 – 60:00 – 6 minute AMRAP: Max Burpee Box Jumps 24/20

Get after it, we made it short today because it’s going to be hot.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 5 x 2000m @ 80% – Rest 2 minutes

C – 5 minute Cool-down Walk

Rest as needed between parts. Focus on maintaining pacing on Part B.

4) Weightlifting – Snatch Grip Romanian Deadlift: 4 sets of 10

Rest 90-120 seconds between sets. Loading should be 60%+ of your 1RM Snatch, working as heavy as 100% if you’re a strong puller. Use straps.

5) Trunk – Kneeling Banded Crunch: 3 sets of 30

Rest 90-120 seconds between sets.

6) Reverse Hyper: 3 sets of 20

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

7) Pre-Hab – 3-5 sets of:

20 Glute Bridge-ups

50ft Inchworm

10/side Kettlebell Suitcase Deadlifts

10 Banded Hamstring Curls

For quality, not for time.

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