Sky’s Out Thighs Out!
Freedom WOD Classes
Warm Up:
Plate Warm Up
Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/
8 mins
3×5 Split drop with a 2 second pause in split at 65, 70 & 75% of Jerk press 1 RM
With the bar on the back rack slide your feet out quickly into your jerk split position and absorb the weight tightly, making sure to land in the proper position with your weight balanced approximately evenly between your front and back foot, and keeping your trunk tight and upright.
https://www.catalystathletics.com/exercise/417/Drop-To-Split/
Metcon: 18 Min Cap
1 mile Run (Scale the run distance if needed)
Then
21-15-9
DB Alternating Hang Power Cleans 50/35
Handstand Push Ups
Note: If you have a weight vest, wear it!
Elite Competition Class
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
STIMULUS
GENERAL
The “Bergeron Beep Test” is a CompTrain classic benchmark workout
Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees
If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute
For Example:
Rounds 1-10: 7 Reps Each
Round 11: 8 Reps Each
Round 12: 9 Reps Each
Round 13: 10 Reps Each
Your score is total completed rounds and reps
The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds
THRUSTERS
The thruster barbell is designed to be very light
This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh
PULL-UPS
Choose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout
BURPEES
With this being a benchmark workout, let’s aim for quality burpees today
Standards: Chest and thighs to floor, small jump to full extension, and clap overhead
STRATEGY
GENERAL
The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds
The goal of the first 10 rounds is to finish with some rest built in, but not too much
For Example:
Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to
Consider slowing your pace to finish these sets around 45 seconds, which gives you plenty of time to transition back to the barbell
Your speed will have to increase once the reps start to increase after round 10
Make sure your transition between movements are very short, as every second counts within these short windows
THRUSTERS & PULL-UPS
Let’s try to complete these first two movements unbroken for as long as possible
If you had to pick one to break later on as the difficulty increases, make it the pull-ups, as those are easier to get back on quickly after a break than the thrusters are
BURPEES
The burpees are truly the pacer of the workout, and the only movement where we’re not holding onto something
Early on, aim to complete smooth and controlled burpees
Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups
As the reps increase or the time shrinks, we’ll have to pick up the burpee speed to successfully make it to the next round
SUBS
PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups
MOVEMENT PREP
WARMUP SET
With Workout Weight:
7 Thrusters
7 Pull-ups
7 Burpees
“Beast Builder”
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
STIMULUS
Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex
We’ll perform the Squat Clean version of this complex today (See Demo Video Further Down the Page)
Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
These 9 reps are designed to be completed unbroken each round
Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record all 5 weights used for these rounds
MOVEMENT VIDEOS
Big Squat Clean Complex: Video
MOVEMENT PREP
WARMUP SETS
Perform Full Complex with Empty Bar
Perform Full Complex with Light Weight
Midline
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speedWe’ll rotate through 3 movements in today’s Midline piece
Staying slow and controlled is the name of the game on these three movements
Rest 2 minutes between sets to preserve quality movement
HOLLOW BODY SCISSOR KICKS
Count 1 rep when you both feet have had a chance to pass over the top
You can also think of these as 60 total reps (30 Each Leg)
MOVEMENT VIDEOS
Rower Pike Ups: Video
Hollow Body Scissor Kicks: Video
Quadruped Crawl: Video
MOVEMENT PREP
WARMUP SET
5 Rower Pike Ups
10 Hollow Body Scissor Kicks
25′ Quadruped Crawl
Odd-Object Conditioning
5 Rounds, Not For Time:
500 Meter Ski Erg
10 Double Russian Kettlebell Swings
25′ Double Kettlebell Front Rack Walking Lunge
Rest 1 Minute Between Rounds
STIMULUS
These 5 rounds of odd-object conditioning are not for time
It is your choice on loading for the kettlebell movements
Build over the 5 rounds to something heavy by the final round
While we are building in weight, let’s keep these to unbroken sets
Use the same weight for the swings and the lunges
Rest 1 minute between round to preserve quality
See below for movement demos
MOVEMENT VIDEOS
Double Russian Kettlebell Swings: Video
Double Kettlebell Front Rack Walking Lunge: Video
SUBS
SKI ERG
Equal Distance Row
20/15 Calorie Assault Bike, Echo Bike, or Bike Erg
30/20 Calorie Schwinn Bike
400 Meter Run
MOVEMENT PREP
WARMUP SET
100 Meter Ski Erg
5 Double Russian Kettlebell Swings
15′ Double Kettlebell Front Rack Walking Lunge
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 4 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)
C.
In 14 minutes, establish a 1-RM Power Snatch
D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg
Build over the course of the 3 sets.
E.
Three sets of:
Chinups x 8 reps
V-Ups x 30 seconds
Rest 45 seconds
Performance Power Training
Wednesday, March 11th, 2020
Active Rest Day
30 mins:
5 Pullups
10 Pushups
15 Squats
20 Cal row
-OR-
HUMPDAY PUMPDAY!!
Find 1rm Power Clean
3x
1min Max Reps PowerClean @70%
1min Rest:
1min Max Reps Bench Press (185/125)
1min Rest:
1min Max Reps Pullups
Rest 2 minutes and repeat.
**Scale to weights that are manageable. Heavy enough to not go unbroken, but light enough to be able to pick up the bar and keep moving. Strict Pullups.**
Girth Differential:
3x
21’s Straight Bar Curls AHAP
21’s Straight Bar Skull Crushers AHAP
https://youtu.be/B9ndRA-EKGM Watch this video and realize no matter how tough things may get, at least you’re not this guy.
