Macro – Extended Conditioning Emphasis – Week 7 of 12

Micro – Carry 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 – 6 minute AMRAP:

    • 10 Banded Good Mornings

    • 10 Glute Bridge-ups

    • 10 Supermans

    • 10 Hollow Rocks

  • C – Movement specific review/instruction – Squat Clean

  • 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 – 29:00 – Every 1:00 x 9 sets:

1 Clean Pull +

1 Low Hang Power Clean +

1 Front Squat

Start around 50% of your 1RM. Use this as positional/primer work to then go into your heavier singles.

2b) 29:00 – 38:00 – Every 1:00 x 9 sets: 1 Squat Clean

Build loading from Part A. Build as heavy as deemed fit for the day.

2c) 38:00 – 47:00 – Every 3:00 x 3 sets:

12 Romanian Deadlifts

+

24 Russian Kettlebell Swings

Pick weight and stay fixed for all 3 sets.

2d) 52:00 – 60:00 – AQAP:

40 Power Cleans 135/95

20 Front Squats 135/95

10 Squat Cleans 135/95

Scale as needed.

Accessory:

3) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 12 x 600m – Rest 90 seconds

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on consistent, moderate efforts for Part B.

4) Weightlifting – Every 1:00 x 15 sets:

1 Power Snatch from Blocks Just Above Knee +

1 Snatch Balance

Keep loads moderate and focus on clean, snappy lifts.

5) Trunk – V-Ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

6) Reverse Hyper: 3 sets of 20

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

7) Pre-Hab – 3 sets of:

50ft Monster Walk Forward/Reverse/Left/Right

10 Banded Glute Bridge-ups

10/side Banded Clam Shells

10 Banded Air Squats

100ft Marching Romanian Deadlift

For quality, not for time.

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