July 9, 2014

July 9, 2014

Brute Strength

Front Squat 60/70/80 x5

Olympic Skill Session:

Every 90s x 8 rounds
1 High Hang Snatch + 1 Snatch 60% of 1RM Snatch

Work Capacity

5 rounds: Rest 1:30 after each round
5 tire flips (heavy)
5 jumps to tire
25 double unders

Brute Yogi Mindful Pre-Wod Prep

Find Your Flow State: Prepare your mind for succeeding in your workout.  Sit down and drink your pre-workout while you read over the WOD, write down on a white board what you will be doing and what you need to remember. Take a moment to sit and visualize each movement, look around the gym and figure out what you will need for each movement and where you will need to set up camp.  Get down on your roller and see yourself moving efficiently and recognize where there may be trouble for you with today’s tasks.  As you pick out your shoes and slip on your knee sleeves, are there any questions regarding equipment, movements, timing, etc?  Now that you’ve put yourself in the Brute Yogi state of mind, turn off your phone and pick your music for the day – the music is key to the flow ~

Physical preparation:  Start by elevating the heart rate with a jog, a row, airdyne, etc.  Then continue to mobilize with a few rounds of the world’s greatest stretch on each side (say 5 reps), some gorilla squats (go for 10)

Cossack Squat

a slow 10 on each side

(You can also modify this dynamic movement by holding onto the pull-up cage, but follow all of the same alignment cues!)

Front Squat: Squat from the rack at 60%, 70%, and 80% of your one rep max.  If while warming up those percentages aren’t attainable today then drop the percentages until it is…do not go above the percentages.  Take at least 2:00 off between sets.  And as Stella Krupinski says…”sit your ass down” and actually rest during sets.

Snatch Complex: Warm-up to your working weight for the day, not to exceed 60%.  We suggest warming up with something like the Burgener Warm-Up or something like this from Catalyst Athletics.

Work Capacity: The rest programmed in will allow you to work at almost 100% capacity each round, so plan to go hard with that forced rest each round.

  • Choose a tire that will require cognitive reset each rep but will not cause a break down in form as you go through the rounds.  We’re average athletes and would choose an approximately 300# tire.
  • The jumps to tire can be performed as step-ups, and we do suggest stepping down each rep regardless of whether or not you’re jumping up to the tire.
  • Modifications for double unders can be quick singles