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

NAMASTE STRONG, y’all!

Activate them Glutes!

Activate them Glutes!

Squat it out!

Squat it out!

It’s time to warm-up!

We’ll say this a lot – A LOT – to the point of being annoying – but warming up is SUPER important while on your journey to becoming a Brute Yogi.  While it’s fun to get straight on over to the barbell, metcon, strongman implements or whatever you are going to fill your gym time with that day, it’s wise to set those fun things up for success.  If you’re not warm, you’re not moving efficiently, you’re mind isn’t in the game so-to-speak and you’re setting yourself up for injury.

Before getting to the meat and potatoes of your work out, take a few minutes to warm up the specific muscles and prepare the  joints in a manner that will prepare you for the day’s movements.  Spend a little time on your weaknesses too.  We’ll guide you through the warm-ups for the day, but it’s not an absolute – if you need more, do more!  Just don’t wear yourself out before hitting the heavy stuff.

Brute Yogi’s YouTube channel is LIVE!  Be sure to subscribe for all of the videos presented on the blog.  Today we’d like to share one of our favorite warm-up drills before hitting heavy deadlifts, squats or leg intensive metcons.

AssLayers

Thanks to a fellow Brute Yogi, Jenn, for this one!

 

Full programming starts July 7th!  Be sure to follow us to get any updates delivered right to your inbox!