Welcome to our next 10 week program!
We will follow a similar flow of A-B-C weeks.
| Day | Week A | Week B | Week C |
|---|---|---|---|
| Monday | Front Squat + Back Squat | Front Squat + Back Squat | Front Squat + Back Squat |
| Tuesday | Strict Press + Bench Press | Pulling Accessory | None |
| Wednesday | Deadlift + Power Cleans | Hip + Posterior Chain | Hip + Posterior Chain |
| Thursday | Front Squat + Back Squat | Front Squat + Back Squat | None |
| Friday | Strict + Kipping Pull-Ups | Pushing Accessory + Core | None |
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Freedom WOD Classes
Warm Up 8 Mins
4 Rounds Air Squat Tabata :20/:10
1:00 90/90 Switches
1:00 Slow PVC Front Squats
10 Hang Snatch PVC
10 Front Squats – Barbell
10 Hang Snatch – Barbell
1:00 Burpees
Strength: 17 Mins
Week “A”
7-13 Squat Program
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 3 Rounds Perform
7 Front Squats 65% of T1RM + 13 Back Squats – Same Weight
Program Notes:
Calculate 90% of your Front Squat 1RM and then 65% of that number.
Ex at #200 1RM Front Squat: 200 x .9 x .65= #117
Athletes perform 7 Front Squats at that weight, then rack the bar and immediately begin 13 Back Squats at the same load. Repeat every 4:00 for 3 rounds.
Over the 9 week program, weights will increase and volume will decrease.
If you don’t have a relevant 1RM for Front Squats then find one today instead of the 7-13.
**If you need to modify all 20 reps to Back Squats, DO NOT Adjust the percentages
Metcon: 14 Min Cap
Quad
3 Rounds For Time:
10 Hang Snatch 115/75
10 OH Squats 115/75 OR PVC ( a second barbell can be used if we have the space)
10 Lateral Bar Over Burpees
*Stick to OH Squats instead of modifying the movement unless it is necessary.
Functional Bodybuilding Class
A WEEK: Heavy week
Monday: Chest and Biceps:
1)Heavy Bench Press 5×5 pyramiding
2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press
3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys
4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)
5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)
6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl
Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge
