Macro – Extended Conditioning Emphasis – Week 5 of 12

Micro – Carry Emphasis – Week 1 of 4

WOD:

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

  • A – Review of Programming and Class Flow

  • B – Warm-up:

    • 2 minutes Ski/Bike/Row

    • 3 sets of – 5 Banded Pass-Throughs + 10 Banded No-Moneys + 10 Pause Scapula Push-ups

  • C – Movement specific review/instruction – Kettlebell Snatch

  • 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:

7 Bench Press

+

21 Kettlebell Swings 53/35

Start with a moderate load with the Bench Press and build each set as deemed fit. If classes are busy, slide a bench back and forth and share with a person. Stimulus is to get off the Bench and start the swings as quickly as possible.

2b) 32:00 – 47:00 – Every 3:00 x 5 sets:

20 Box Jump Overs 24/20

10 Hang Power Cleans @ 40%>

10 Ring Dips

Start around 40% of your 1RM Hang Power Clean and build each set as deemed fit. Focus should be on transitioning between movements as quickly as possible and maximizing rest time on the back end.

2c) 50:00 – 60:00 – 10 minute AMRAP:

50 Double-unders

25 Single Arm Kettlebell Push Press 53/35

50 Double-unders

25 Single Arm Kettlebell Snatch 53/35

Athletes choice how to break-up the weighted movements, they are 25 total reps. If you aren’t comfortable Snatching a Kettlebell opt to a Dumbbell from the Hang Position.

Accessory:

2) Monostructural Conditioning – 60 minute AMRAP:

2,000m Ski Erg

40 Calories Assault Bike

Perform in Zone 2/3 at an easy-to-moderate tempo.

3) Weightlifting – Every 1:00 x 21 sets:

Sets 1-7 – 1 Snatch High Pull + 1 Muscle Snatch

Sets 8-14 – 1 Snatch Pull + 1 Power Snatch

Sets 15-21 – 1 Snatch

Load as deemed fit based on how you feel for the day.

4) Gymnastics – Handstand Push-up Negatives: 3 Reps Every 1:00 x 12 sets

Lower yourself as slow as you can to the floor.

5) Trunk – Side Plank Hold Off of Ring: 5 sets of 10-30 seconds/side

Pick a time that you can maintain for all 5 sets. Rest 60 seconds between sets.

6) Accessory – Banded Seated Safety Bar Good Morning: 4 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over tension/load.

7) Pre-Hab – 3 sets of:

10 Reps Each Bent Over YAT

30 seconds/side Single Arm Overhead Dumbbell Hold

For quality, not for speed.

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