As Quarantine Week 4 comes to an end we look forward to doing the Support Your Local Box WOD #2 tomorrow (Saturday) with all of you. Look for a live video of Kody and Kyle throwing down, hope to see you there.
Freedom WOD Classes
Warm Up: 5 mins
2 rounds
5 Burpees
10 KB/DB RDL
10 Russian KB/DB Swings
Home Strength:
Tempo or “Slow” Squat or Power Clean
3×3
60 sec rest between sets
https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/
The slow pull clean 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 2-4 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 60%
60 sec rest between sets
Home WOD:
14 Min EMOM
Min 1: 12-15 Burpees
Min 2: 15 KB/DB Swings
The 12-15 Burpees will consume most of the 60 secs of working time. The 15 KB/DB swings on the other hand should take no more than 30-40 Sec each round.
Strength:
Tempo or “Slow” Squat Clean
3×3 at 60, 65 & 70%
60 sec rest between sets
https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/
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 2-4 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 60%
60 sec rest between sets
Metcon:
14 Min EMOM
Min 1: 12-15 Burpees
Min 2: 15 KB/DB Swings
The 12-15 Burpees will consume most of the 60 secs of working time. The 15 KB/DB swings on the other hand should take no more than 30-40 Sec each round.
Elite Competition Class
Power Clean Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean
Set #1 – 35%
Set #2 – 40%
Sets #3-5 – 45%
STIMULUS
GENERAL
(4) reps in each complex
Each rep has a (1) second pause
Pausing Clean Pull – 1s pause at knee level
Remaining (3) reps have the same pause at knee level
MOVEMENT VIDEO
Clean Pull Complex
Video
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Slow Pull Muscle Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 15 minutes, establish a 1-RM Front Squat
D.
One set of:
Bearhug Sandbag Carry x 400 meters
Performance Power Training
Friday, April 10th, 2020
Preflight:
Today we are working on some sprints. Sprints are best performed before lifting. So for today, there will not be an afterburner to complete once your GainCity is done.
Jet Fuel/Afterburner:
Same as last week. BE BETTER.
400m Run
2x
:30 Lunges
:30 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times to get warm
-then
7x
40m Sprint
*1st (3) at about 80%
*Last 4 all out
Rest :30-:45 between bouts
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Narrow stance Squat/Tempo Deadlift
Speed Squat:
6×4 @50%
Tempo Deadlift:
6×4 @50%
*Fast up, 5 count down (touch n go)
GainCity:
-100 Narrow Stance Goblet Squat in as few sets as possible…HEAVY
*Every Break, 20 Situps
-3×20 Reverse Hypers
Afterburner:
First Today
