Did you know Val Johnson grew and hand delivered one billion stem cells to Africa for Jabu the elephant, who had a stem cell treatment to treat his osteoarthritis? Thats right…. Val isn’t just a bad ass in the gym but travels the world helping amazing animals live a better life!
Freedom WOD Classes
Warm Up:
15 Banded Pass Throughs
3 Rounds
9 Snatch Grip Deadlift
6 Hang Power Snatch
3 Overhead Squat
90 Sec /leg Samson Stretch
Mobility:
90 sec /side Lax Roll Shoulders
90 /side Lax Roll Lats
Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Snatch
NOTE: A rep done under poor form will not count. Stay braced…
Metcon : 15 min
15 Min AMRAP
5 Power Snatch
10 Ring Dips
15 Lunges /leg
Elite Competition Class
3-Position Power Snatch
On the 2:00 x 6 Sets:
Wave #1…
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Wave #2…
Set #4 – 60%
Set #5 – 64%
Set #6 – 68%
All percentages based off estimated current 1RM Power Snatch. Two waves, climbing by 4% each set. Aim is to keep the loading on the lighter side as we dial in technique today. De-load week intensities.
Conditioning
“Inner Tube”
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Barbell-Facing Burpees
Performance Power Training
Tuesday, March 26th, 2019
Pre-Flight: skwaats followed by some posterior engagement brutality and explosive leg work.
Jet Fuel: 3 min AMRAP:
10 Cal row
10 Air Squats
-then
Pigeon Stretch
Mash Lower Body
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Stance, box squat
Max 3
1xamrap @80%
**box at parallel**
GainCity:
4×15
DB Single leg deadlift (two db’s, 15 reps each leg)
Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE
Afterburner:
20-18-16-14-12-10-8-6-4-2
Kb Swing
*5high box jumps after every kb set*
