Your Mission – Should You Choose To Accept It:
Build A Boom Proof Bottom End
Welcome Back To “A” Week! Let’s bring the intensity!
Freedom WOD Classes
Warm Up: 12 Mins
400 M Run
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch
400 M Run
Mobility: 10 mins
Spend 10 Mins rolling out your hips/quads and glutes
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(9 mins) Every three mins perform
25 Back Squats (AHAP)
Note: The goal is to try and go As Heavy As Possible while keeping doing 25 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 25 reps.
2 min rest/reset
(9 mins) Every three mins perform
15/leg Single Leg DB RDL – Foot on wall – video
15-18 KB/DB Cyclist Goblet Squat – video
Metcon: 12 Mins Hard Cap
“Every Rep Is A Mission”
4 Rounds
50′ KB/DB Single Arm Farmer Carry (25′ on right hand 25′ on left hand) 70/53 scaled 53/35 teen 35/25
50′ KB/DB Goblet Walking Lunges
20 KB/DB Deadlift
20 KB/DB Goblet Squat
Functional Bodybuilding Class
Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Olympic Lifting
Warm Up: 10 Mins
6 Min Hip Warm Up Flow
Samson -> Hamstring
Kneeling Side Split Hinges
90/90s
Then
15 Bent Over Rev Flies
10 Cuban Rotations
10 Wall Glides
Clean & Jerk Technique Complex: 12 Mins
3 x Unbroken Complex:
2 Clean Deadlifts
2 Clean High Pulls
1 Power Clean
1 Squat Clean
1 Jerk Drive
1 Split Jerk
*When you pick up the bar try not to rest until entire complex is complete. Focus on position though, don’t go above 60%
Clean & Jerk Strength: 20 Mins
5 x 3 Clean & Jerks – Singles
*Build to heavy 3
