7/6/18

Image may contain: 16 people, people smiling, people standing, tree and outdoor

Great crew at the Firecracker 5K again this year!

Freedom WOD Class

Warm Up: 5 Mins
In any order
Row 500 M
10 / leg Lunges
15 Sit Ups
15 Push Press Unloaded BB

Mobility – 7 Mins

LAX Smash Quad 90 Seconds / Side

Banded Samson Stretch 90 Seconds / Side

Strength: 15 Mins

3 Rounds Not For Time
8 / Side Back Rack Lunges (Don’t alternate, finish all 8 then trade)
8 / Side DB Box Step Ups (Don’t alternate)
8 / Side Bulgarian Split Squat (DB or BB)
Rest 1 Min between each movement

Metcon: 13 Min Cap
4 Rounds For Time:
10 Thrusters (95/65)
20 Deadlifts (95/65)
30 Sit Ups

Elite Competition Class

1. Tempo Front Squat
On the Minute x 10:
1 Repetition (Starting at 65%)
Full five second lowering phase to the bottom.

2. Odd Object Conditioning (A)
Alternating On the Minute x 10 (5 Rounds):
A – 50 Meter Prowler Push
B – 5 Thrusters
Loading on the prowler is intended to be held across for all five rounds, and is a weight that we can run with. Heavy and challenging, but always unbroken as a run. On the thrusters, the bar starts on the ground every round. Aim to build each round, to a heavy set of five by the final round.

3. Odd Object Conditioning (B)
For Time:
2-4-6-8-10-12-14:
Alternating Dumbbell Snatches (70/50)
100 Meter Wreck Bag Run After Each Round (70/50)

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 94%
*Set 6 – 1 rep @ 98%
*Sets 7-8 – 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 18 minutes, build to a 3-RM Back Squat

D.
Three sets of:
Pull-Ups x 8 reps
L-Sit x 15 seconds
Rest 30 seconds

Performance Power Train

Friday, July 6th, 2018
Jet Fuel:
Row 500
-then
2x100m row time trial
*100m AFAP!! Rest 2mins between attempts
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Deadlift/Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @50%
*1st rep, 1 count pause at knees, 2ns rep, fast
Squat:
6×4 @65%

GainCity:
Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w
3×8 (each) (do not alternate. All 8, then switch legs)
DB RDL https://youtu.be/MTaelOeeIxk
3×12 (db in both hands)

Afterburner:
https://youtu.be/IXppaoSjPTQ
3xMax Reps Superset:
Max Reps KB Swing (eye level)
Max Reps Goblet Squats
*Rest 1min between supersets