Happy Friday Hooligans! Remember Tomorrow Saturday the 18th we will be doing the Support Your Local Box WOD 3 live on FB and IG at 10:15am

 

Freedom WOD Classes

Warm Up: 5 mins
10 Min Flight Simulator

Home Strength:
Tempo or “Slow” Squat or Power Clean + Front Squat
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: 
“Annie”
50-40-30-20-10
Double Unders 2:1 Single Unders
Sit Ups

Strength:
Coach Lead Tempo or “Slow” Squat Clean
3×3 at 65, 70 & 72%
60 sec rest between sets 

https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/

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: 
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Elite Competition Class

Box Squats
On the Minute x 10:
2 Box Squats

All sets at 55% of 1RM Back Squat
Box height just below parallel

STIMULUS
GENERAL
Week 2 of this progression, adding 5% from last week
Set box height just below parallel
All sets completed at 55% of our 1RM Back Squat
Weight is not the focus point… speed is
After sitting back to a vertical shin position, explode off the box
Accelerate out of the bottom as aggressively as we can

MOVEMENT FOCUS
Box Squats
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position

MOVEMENT PREP
Warmup Sets
3-5 Sets:
3 Box Squats
Building to 50% of 1RM Squat

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 – 45-55%

STIMULUS
GENERAL
Week 2 in this progression, aiming to improve from last week
Final 3 complex percentages are by feel (athlete’s choice)
(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

Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Set #5 – 75-80%

“Count Chalkula”
4 Rounds:
30 Kettlebell Swings (70/53)
25 Box Jumps Overs (24″/20″)
20 Toes to Bar
15 Push Presses (165/115)

STIMULUS
GENERAL
Working through some weightlifting and gymnastics movements in this longer AMRAP workout
Over the course of the 20 minutes, we can expect to complete 3+ rounds

KETTLEBELL SWINGS
Choose a kettlebell weight that allows you to complete to 30 reps within 3 sets during the workout
These swings finish all the way overhead

BOX JUMPS
These are standard box jumps, requiring you to stand to full extension on top of the box

TOES TO BAR
Pick a variation or rep number here that allows you to complete the movement in 1:30 or less

PUSH PRESSES
Choose a moderate weight that you can compete within 3 sets during the workout
Note that there is no re-bend on the knees in the push press

STRATEGY
GENERAL
We’re likely breaking every movement besides the box jumps up at some point during the workout to get our best score possibleEven breaking these, having a plan from the beginning can help you keep your rest time down and movement time up
There is a good amount of interference between these movements, as 3 of them involve our grip and finIsh overhead, so smaller sets
early on will help keep fatigue to a manageable level

Envision how you would be breaking up each of these movements about 15 minutes into the workout and do that from the very beginning
This approach allows for consistency across the rounds
Consider the following options at each of the movements below:

KETTLEBELL SWINGS
1 Set: 30
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8

TOES TO BAR
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5’s
5 Sets: 4’s

PUSH PRESSES
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4

SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist

MOVEMENT PREP
Warmup Set 1
With Lighter Weight:
6 Kettlebell Swings
6 Box Jumps
6 Toes to Bar
6 Push Presses

Warmup Set 2
With Workout Weight:
4 Kettlebell Swings
4 Box Jumps
4 Toes to Bar
4 Push Presses

Odd-Object Conditioning
3 Rounds:
30 Calorie Air Runner
30′ Dumbbell Bear Crawl
30 GHD Sit-ups
30′ Reverse Dumbbell Bear Crawl

STIMULUS
GENERAL
A little cardio, grunt work, and midline built into our last piece of the day
Your score is total time it takes to complete the 3 rounds
We expect this piece to take 12-20 minutes to complete
GHD SIT-UPS
Choose a GHD rep number or variation that allows you to complete the work in around 90 seconds each round
See further down the page for subs
AIR RUNNER
The Air Runner calories will be the same for men and women
See further down the page for subs
DUMBBELL BEAR CRAWL
It is your choice on the weight for the dumbbell bear crawl
The loading should be fairly heavy, something where you have to move in small chunks rather than being able to sprint through
With it being a short distance, look to load up the dumbbells – using the same weight for all rounds

Click Here For Demo Video

SUBS
Air Runner
400 Meter Run
30 Calories on Any Machine
GHD Sit-ups
Reduce Reps
Weighted AbMat Sit-ups Video

Dumbbell Bear Crawl
10 Renegade Rows Video

15 Burpees (For Each)

MOVEMENT PREP
Warmup Set
5 Calorie Air Runner
10′ Dumbbell Bear Crawl
5 GHD Sit-ups
10′ Reverse Dumbbell Bear Crawl

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat

*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 3 reps @ 75%
*Sets 6-7 = 2 reps @ 80%

D.
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds

Performance Power Training

Friday, April 17th, 2020

Jet Fuel:
Prowler Push:
10x
10 seconds on, 30 seconds off
Mash lower body

Major, Lift: Red: Deadlift
-then No AMRAPS TODAY
Wht/Blu: Volume Squat
10×10
*no percentage here. Pick a manageable weight, remember this is a dynamic day. There should be no risk of failure. Still focus on speed out of the bottom. The weight should be roughly 4 out of 10.

GainCity:
Hip circle Party
3×20 Reverse Hypers

Afterburner:
3 Rounds:
200m Run
10 UNBROKEN Deadlift AHAP
15 Box Jumps (24/20)