It’s leg day.. S0 we must remind you that somebody, someday will see you in shorts.
“B” weeks will be low volume allowing us to go heavier! And who doesn’t like to lift heavy.. But Don’t Be A Bonehead And Out Lift Yourself. If you choose to be a Bonehead, please let your coach know in advance so they can lift the bar off of you when and if you out you can not!
Freedom WOD Classes
Warm Up: 10 Mins
200 M Row
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch
200 M Row
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(9 mins) Every three mins perform
5 Back Squats (AHAP)
Note: The goal is to try and go As Heavy As Possible while keeping doing 5 unbroken reps aka not allowed to rack the bar until you have achieved the 5 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
Less reps this week, so try and go a little heavier on your super sets
Metcon: 16 Mins Hard Cap
Every 2 minutes for 8 rounds complete:
200M/175M Row
10 MB Cleans 30/20 Scaled 20/14 Teen 16/12
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
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
