5/16/18

 

Freedom WOD Class

Warm Up: 6-8 mins
3 Rounds
100 M Row
8 Push ups
10 Banded Victory Pulls

Strength: 12-15 Mins
Strict Press  **90%  + 5 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 14 Min Cap
14 Min EMOM
Min 1: Row 200/175m
Min 2: 8 Bench Press @ 75% of Body Weight or 70% of 1RM

Partner up with someone that is close in weight. One will start on row while the other starts on bench. Help each other switch weights when before switching to the next movement.

Post Score on white board.

Elite Competition Class

2. Build to a Heavy Complex
3-Position Power Clean + Split Jerk

3. Conditioning
For Time:
15 Power Clean and Jerks (135/95)
3 Legless Rope Climbs
Handstand Walk O-Course
12 Power Clean and Jerks (135/95)
2 Legless Rope Climbs
Handstand Walk O-Course
9 Power Clean and Jerks (135/95)
1 Legless Rope Climbs
Handstand Walk O-Course

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Snatch
*Sets 3-4 @ 85% of 1-RM Power Snatch
*Sets 5-6 @ 90% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk

*Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean & Power Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat

*Set 1 – 1 rep @ 85%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 85%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6-8 reps

Performance Power Training

Wednesday, MAY 16th, 2018

Active Rest Day
Bike for 20 minutes
Every minute 3 burpees
-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!
10-9-8-7-6-5-4-3-2-1
Bench Press @BW
Pullup
*50m Farmer Carry Walking lunge after every set of pullups
*Yes pullups are strict
-then

Girth Differential:
3×20
Seated Curl to Press
Face Pulls
Kickbacks (each)