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:

    • 4 Alternating Slow Bird Dogs

    • 6 Alternating Cossack Lunges

    • 8 Pause Glute Bridge-ups

    • 10 Alternating Lunges

  • C – Movement specific review/instruction – Double-unders

  • 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 1:00 x 12 sets:

1 Halting Muscle Snatch

1 Power Snatch

1 Snatch Balance

Pause at the knee for 2-3 seconds on the Halting Muscle Snatch before finishing through to extension. Keep the weight light to moderate, you have a good amount of volume on the minute and we’ve had two demanding days, focus on clean and snappy movement today.

2b) 34:00 – 42:00 – 8 minute AMRAP:

20 Hip Thrusts

1:00 Plank Hold Against Bands

10 /side Single Leg Good Mornings

Hip Thrusts just performed with your bodyweight. Not for speed, for quality.

2c) 47:00 – 60:00 – AQAP:

100-75-50 Double-unders

60-40-20 Kettlebell Swings 53/35

30-20-10 Single Arm Overhead Kettlebell Lunges 53/35

Break-up the lunges as needed, but make an effort to split the reps evenly on each arm.

Accessory:

3) Monostructural Conditioning – Row: 5 x 2K @ Moderate

Rest 3 minutes between sets. Focus on consistent pacing.

4) Weighlifting – Clean from Block (Just Below Knee): 1 Rep Every 1:00 x 20 sets

Work in the 60-80% range and get a bunch of clean solid lifts.

5) Gymnastics – Hollow Hold + Banded PVC Press Down: 6 sets of 30 reps

Rest 90-120 seconds between sets.

6) Skills – Meditation: 

7) Trunk – Banded Pallof Press: 5 sets of 30 seconds/side Max Reps

Reps are for quality, not speed. Rest 90 seconds between sets.

8) Accessory – Lateral Sled Drag: 6 sets of 50ft/side

Rest 60 seconds between sets.

9) Pre-Hab – Every 1:00 x 12 sets:

Station 1 – 10 Deadbugs With Hands Against Wall

Station 2 – 25′ Monster Walk Lateral

Station 3 – 20 Seconds Per Side Lunge Hold

For quality, not for speed.

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