Thank you to everyone that was able to donate and or make it out on Saturday for the Vets4Life Fundraiser! We meet our gaol and then some!
Freedom WOD Classe:
Warm Up: 5 Min
2 Rounds
5 Snatch Deadlift
5 Hang Power Snatch
5 Hang Sq Snatch
5 Back Sq
Strength:
8 Mins
Tempo or “Slow” Squat Snatch
3×3 at 65, 70 & 72%
60 sec rest between sets
https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/
The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.
8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 65%
60 sec rest between sets
- 2-3-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (3) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 18 mins
Partner WOD
1200 m Row
Then
4 Rounds per partner
10 T-2-B
10 Snatch Deadlift 95/65
Then
1200 m Row
Split Row up in smaller increments. Then the 5 rounds, Partner 1 completes 1 round then Partner 2 goes. Continue alternating util each partner completes 4 rounds.
Extra Credit:
3×10 DB Curls
3×10 DB Tricep Kick Back
Elite Competition Class
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts
“JackieJack”
For Time:
1000 Meter Row
50 Thrusters (65/45)
15 Bar Muscle-ups
50 Thrusters (65/45)
1000 Meter Row
Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold
Odd-Object Conditioning
3 Rounds:
50 Zeus Rope Double Unders
35/25 Calorie Ski Erg
7 D-Ball Cleans (150/100)
Brother Bros Barbell Club
Monday (Session One)
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 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed.)
C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
Focus on moving as explosively as possible on all reps.
E.
Three sets of:
Chin-Ups x 10 reps
Rest 60 seconds
Performance Power Train
Monday, NOV, 12th, 2018
Pre-Flight: Volume Bench Press and some back supersets
Jet Fuel:
3mins get warm anyway (bike, row, etc)
3x
10 pullups
10 pushups
10 shoulder prehab https://youtu.be/ogDO1b1cgEU
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
2×20 Lightweight, less than 50%
-then
2×20 AHAP
GainCity:
-BB Shoulder Press
3×10
-Superset
3x
10 DB Bent over Rows AHAP → 1min Bandy Rows https://youtu.be/ERRurimmLg4 (may be done seated or standing)
-Curls
3x
21’s
-Superset
3x
Max Dips → 30 Bandy pushdowns https://youtu.be/llCOtaJIzNw
Afterburner (optional):
Tabata, alternating (8mins):
Pushups
Assault Bike