5/11/18

Congratulations to Holly and Ethan Stewart-Giller on this precious little peanut!

Freedom WOD Class

Warm Up: 2 mins
Run or Row 400m

Strength: 12-15 Mins
Deadlift **90%  + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 35 Min Cap
Teams of 3
Team Triple 3
For time:
3,000-m Row (Switch out every 200 M)
300 Double Unders 2:1 Singles (Switch out every 20 Double Unders or 40 Singles)
3 Mile Run (Switch out every 200 M)

Only one person can work at a time. Teams must finish the Row before moving to DU, and DU before moving to the Run.

Post Score on white board.

Elite Competition Class

1. Snatch Primer
5 Sets: (Light Loads)
Pausing Snatch Deadlift (At Knees)
Hang Snatch High Pull
Hang Muscle Snatch
Power Snatch

2. Power Snatch
On the 1:30 x 5:
Hang Power Snatch + Low Hang Power Snatch + Power Snatch
Directly into…
On the 1:30 x 4:
2 Power Snatches
Directly into…
On the 1:30 x 3:
1 Power Snatch

3. Odd-Object
For Time:
Buy-In: 100′ Dumbbell Overhead Walking Lunge (80/50)
3 Rounds:
10 Deadlifts (345/240)
20 Wallballs (30/24)
50 Double Unders
Cash-Out: 100′ Dumbbell Overhead Walking Lunge (80/50)

4. Conditioning
7 Rounds For Time:
200 Meter Air Runner
2 Rope Climbs
30 Air Squats

Wearing 20/14 Vest

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 5 reps @ 65%

Performance Power Training

Friday, May 11th, 2018
Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @50%
1 Speedy Deadlift @65%
*in the same minute

GainCity: 
3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3×20
Reverse hypers
GHD Situps

Afterburner: 
10 min EMOM:
First minute:
250m Row
Second minute:
5 burpee over rower
3 Power Clean @bodyweight
**If needed scale the row to a distance that gets you done with 15 seconds rest.
**Last week becomes an emom this week. Gotta push that row and stay fast on the burpees!