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Freedom WOD Classes
Warm Up: 10 mins
10 /leg Front Kicks and Lat Kicks
Then
2 Rounds
12 RDL
9 Power Cleans
6 Push Press
6 Front Squats
Strength:
Tempo or “Slow” Squat Clean
3×3 at 65, 70 & 72%
60 sec rest between sets
https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/
The slow pull snatch is simply a Clean in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.
8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 65%
60 sec rest between sets
- 2-3-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (3) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon:
Interval “DT”
30 Sec Intervals
0:00 – 12 Deadlifts 135/95 Scaled 95/65 Scaled+ 75/55
0:30 – 9 Hang Power Clean 135/95
1:00 – 6 Push Jerk 135/95
Repeat for 10 Rounds (15:00 Mins)
You have 30 sec to perform 12 Deadlifts, then 30 sec to perform 9 Hang Power Cleans, then 30 sec to perform 6 Push Jerks. And so on for 10 rounds/15 mins
Functional Bodybuilding Class
Super Hero Shoulders
4×25
Alternating Seated DB Shoulder Press
Giant Set
2×20
Partial Cable/Banded Rear Delt Fly (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly (bottom/beginning rom)
Bent Over DB Rear Fly
Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)
Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)