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:

    • 200m D-Ball Bear Hug Carry

  • C – Movement specific review/instruction – Hollow Rock, Kip, Toes-to-bar

  • 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 – 23:00 – Max Effort Set of Knees-up or Toes-to-bar:

For this, pick your movement based on the ability to perform AT LEAST 10 reps with a fluid kip. If you don’t have the grip capacity to hang from the bar for that long, set this up either on a low pull-up bar where you can touch your feet to the ground, or use a box/plates to bridge the distance between you and the ground, and perform max reps of Knees-up touching your feet down every rep, but for no longer than a second.

2b) 23:00 – 33:00 – Every 1:00 x 10 sets or Every 2:00 x 5 sets:

Option 1 – Every 1:00 – 40-50% of your Max Effort From Part A

Option 1 – Every 2:00 – 60% of your Max Effort From Part A

For this next piece we are looking to build capacity in your Knees-up/Toes-to-bar. First and foremost all of these sets should be unbroken. If your max effort set was under 15 we suggest you take option 1, if your max reps was over 15 we suggest you go with option 2.

2c) 33:00 – 40:00 – Every 1:00 x 7 sets: 3 Strict Chin-ups

Use assistance or add loading as deemed fit. If you’re using assistance make sure the assistance allows you to just barely get 3 clean reps.

2d) 40:00 – 45:00 – Every 1:00 x 5 sets: 10 Alternating Bicep Curls

We are using this for elbow and bicep health. Use a moderate load, not something that is demanding.

2e) 50:00 – 60:00 – 10 minute Up Ladder:

3 D-Ball Over the Shoulder 100/70

3/side Dumbbell Plank Row 50/35

Scale as needed. Workout is performed 3+3, 6+6, 9+9, and so on until 10 minutes is up. We are going to work with a standard of performing all reps on the row on 1 side before switching to the other.

Accessory:

3) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 10 sets of 30/20 Calories – Rest 90- seconds

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on hard, but maintainable efforts on Part B.

4) Weightlifting – Clean Pull: 4 sets of 4 @ 100%>

Rest 2-3 minutes between sets. Use straps if you have them. Set the bar Dead on the floor every rep.

5) Gymnastics – L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

6) Accessory – Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Pre-Hab – 3-5 sets of:

10 Reverse Hyper

10 Seated Banded Rows

10 Low Anchor Banded Face Pulls

10 Banded Upright Rows

10 Banded Pull-Throughs

For quality, not for time.

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