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Freedom WOD Classes
Warm Up: 10 mins
3 Rounds
10 Banded 90/90 or Cuban Rotations
10 Banded “Y” or DB “Y”
10 Banded “W” or DB External Rotation
Mobility: 10 mins
Roll out quads, glutes, hamstrings ad calfs
Home Strength:
3×5 Tempo HSPU: 3-2-1-0
If you are still getting comfortable upside down or you’re a beginners, then work on either headstands or hand stand holds for 3 sets of max hold.
Home WOD:
4 rounds
10 Box Jumps
10 DB/KB Push Ups w/ Renegade Row
Then
2 Rounds
15 Box Jumps
15 Dip
Then
1 Round
20 Box Jumps
20 Floor Press
Strength:
Strict Press to Jerk
3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/
8 mins
3×3 at 80, 85 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep
Metcon:
4 rounds
10 Box Jumps
10 DB Push Ups w/ Renegade Row
Then
2 Rounds
15 Box Jumps
15 Dip
Then
1 Round
20 Box Jumps
20 Floor Press 135/95
Elite Competition Class
Deadlift
On the 1:30 x 4 Sets:
5 Deficit Deadlifts
Set 1: 40-50% at 2″ Deficit
Set 2: 40-50% at 3″ Deficit
Set 3: 40-50% at 4″ Deficit
Set 4: 40-50% at 5″ Deficit
From the 6:00 – 12:00:
Build to a Heavy Set of 2 (No Deficit)
STIMULUS
GENERAL
A Deficit Deadlift is a deadlift performed while standing on a bumper plate
The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift
It is the equivalent of competing a GHD Sit-ups vs. an AbMat Sit-up
If you are unable to maintain a good back position from a deficit, complete tempo deadlifts instead (3 second negative) or reduce the deficit
Start a new set every 90 seconds on the clock (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
From 6:00-12:00 on the clock, build to a heavy set of 2 deadlifts with no deficit
Record your score as the final heavy set of 2
MOVEMENT PREP
Warmup Set
Take 4-6 Sets to Build to Opening 40-50% at 2″ Deficit
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (315/225)
6 Lateral Barbell Burpees
STIMULUS
GENERAL
“Frank the Tank” is a CompTrain benchmark workout last completed on 8.21.19
Each of these high intensity intervals begins with a buy-in of wallballs that only happen once
With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
The score for each section is total rounds and reps of deadlifts and lateral barbell burpees
WALLBALLS
The wallballs should take no longer than 2:30, 2:00, and 1:00 respectively
Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout
DEADLIFT
Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 3 quick sets from there on out
Consider the following when choosing weights:
1st Bar: Moderate weight you could complete for 30+ unbroken reps when fresh
2nd Bar: Moderately Heavy weight you could complete for 21+ unbroken reps when fresh
3rd Bar: Heavier weight you could complete for 12+ unbroken reps when fresh
LATERAL BAR BURPEES
There is no need to stand to full extension on the lateral bar burpees
You can jump up or step up out of the burpee, but should jump over the bar with two feet
STRATEGY
GENERAL
Whenever there is this much rest built into a workout, we’re looking to keep moving for as much of the work station as possible
Let’s aim for large sets of wallballs and deadlifts today, as these are the two movements that we’d stop moving onWith the wallball number and rep number dropping over the 3 round, let’s see if we can improve your rounds and reps score with each interval
WALLBALLS
The wallballs start off very significant and get less significant as the reps drop and the deadlift weight increases
They matter the most in the first round, least in the last round, and somewhere in the middle for the second round
Shoot for big sets today to give yourself plenty of time on the scored portion of the workout
Here are some break-up options:
Set of 50
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
Set of 35
2 Sets: 20-15
3 Sets: 15-10-10
Set of 20
2 Sets: 10-10
3 Sets: 8-7-5
DEADLIFTS
Look to complete at least the first set of each deadlift weight unbroken to start the round
After that, think 1-3 quick sets to keep moving forward
LATERAL BAR BURPEES
Pace the burpees in a way that allows you to come back for another strong set of deadlifts (1-3 Sets)
As the clock starts to near the 5 minute mark, look to increase your lateral barbell burpee cycle time, as you know rest is coming up
MOVEMENT PREP
Warmup Set
With 1st Round Weight:
5 Wallballs
5 Deadlifts
5 Lateral Barbell Burpees
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
C.
In 10 minutes build to:
Deadlift – 4 reps @ 75% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
Speed Deadlift x 3 reps @ 65%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Three sets of:
Hip Extension on GHD Machine x 12 reps
L-Sit x 15 seconds
Rest 60 seconds
E.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.
Performance Power Training
Wednesday, April 15th, 2020
Active Rest Day
20 min EMOM, Alternating:
-15 Situps, 10 Pushups
-1 min Run
Alternate: 1st minute perform 15 situps and 10 pushups, Next minute, run.
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
20min EMOM Alternating:
-5 Bench Press AHAP
-:40 Max air squats
*Bench should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
-then rest 5 minutes and transition
20 min EMOM:
5 Squats AHAP
:40 Max Pushups (slingshot ok)
*Squats should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
**This is a big nasty workout. Your legs will be shot before the Squat EMOM. Recommend using a slingshot for the pushups regardless of your pushup ability unless you are extremely conditioned for that kind of volume. **
-then
Girth Differential:
50 Bandy Curls
50 Bandy Overhead Ext
