Macro – Extended Conditioning Emphasis – Week 10 of 12

Micro – Running 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:

  • 3 Burpees

  • 5 PVC Pass Through

  • 10 Squat Hold + Alternating Reach Overhead

  • 20 Second Hollow Hold

• 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 – 30:00 – Every 1:00 x 10 sets:

Sets 1-5 – 3 Low Hang Muscle Snatch

Sets 6-10 – 1 Power Snatch + 1 Hang Snatch

Snatch work today is higher volume, shorter rest. Treat this as more skill intensive work today, loading in the 50-70% range, keeping lifts clean, snappy, and fast.

2b) 31:00 – 40:00 – Every 1:30 x 6 sets:

1 Clean Pull +

1 Low Hang Squat Clean +

1 Push Jerk

Start loading where you finished with your Snatch. Less reps and more rest here. Build to a heavy complex for the day.

2c) 45:00 – 50:00 – Every 1:00 x 15 sets:

Station 1 – 50 Double-unders

Station 2 – 10 Double Kettlebell Snatch 53/35

Station 3 – 5-10 Burpee Box Jump 24/20

Pick efforts that you can maintain for all 5 cycles. Hard conditioning pieces the last 2 days, pick efforts that leave you with a moderate conditioning effort if you were here the last 2 days. If you weren’t here, pick efforts for today that will make this a more intense conditioning piece.

Accessory:

3) Monostructural Conditioning – Assault/Echo Bike:

A – 5-10 minutes Easy Warm-up

B – 5 sets of – 50/40 Cals + 100′ Heavy Dog Sled Push – 3 minutes Rest

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. You choose the load for the Dog Sled.

4) Weightlifting – Bamboo Bar Overhead Hold: 4 sets of 1 minute

Rest 90-120 seconds between sets.

5) Gymnastics – Wall Climbs: 1-5 Reps Every 1:00 x 10 sets

Pick a rep quantity that you can maintain for all 10 sets.

6) Skills – Hip Extension Mobility Training:

7) Trunk – Swiss Ball Plank Circles: 5 sets of 20 seconds/direction

Rest 90-120 seconds between sets.

8) Accessory – Trap Bar Carry: 5 sets of 75ft

Rest 90-120 seconds between sets.

9) Pre-Hab – 12 minute AMRAP for Quality:

10 /side Single Arm Kettlebell Bottoms-up Serratus Punch

10 Supinated Banded Pull-Aparts

10 Cossack Lunges

1 minute Glute Bridge Up Hold + March On True Form

Take your time focus on positions and activation.

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