Looking into the weekend like, “This was a short week?”
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds: Bottom to Bottom Tabata Air Sq
Then:
10 KBS
10 V-Ups
10 Push Ups
Strength: 20 mins
3 Rounds, on the 3:00:
15 Back Squats (50%)
Core: On a 6:00 clock
3 Min M.E T2B / V-Ups
Directly into:
3 Min Plank – rest as needed
Mobility: 4 Mins
1 Min / Side Banded Samson
2 Min Frog Stretch
Metcon: 17 Mins
17 Min AMRAP in Teams of 3:
Athlete 1 perform AMRAP of:
5 / leg Goblet Lunges (53/35)
10 Russian KBS
5 Bench Press (165/115 – scale to maintain unbroken)
Athlete 2: Row for cals
Athlete 3: Rest
*Rotate as desired on every station
Elite Competition Class
De-Load Week
Wednesday, Dec 25 – Thursday, Jan 2nd. Full training resumes Friday, Jan 3.
Tempo Overhead Squats
5 Sets of 1
* Tempo: 5 Seconds Down, Stand Fast
* After Each Set: 5 Bar Muscle-ups
Conditioning – 24 Min Cap
“Water Weight”
3 Rounds:
25 Overhead Squats (95/65) (1-2 sets)
15 Chest to Bar Pull-ups (3-5 reps at a time)
25/18 Calorie Row
15 Burpee Box Jump Overs (24/20)
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds
Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 6 reps @ 88-92% of your 6-RM Back Squat weight
*Start at 88% for your first set and go up if you’re confident you can make all sets at 92%.
*If you don’t know your 6-RM Back Squat, establish that today instead of doing these sets.
D.
Three sets of:
Bench Press x 6 reps
L-Sit x 15-25 seconds
Bicep Curls x 10 reps
Rest 1:30
Build in weight as you go for the Bench Press.
Performance Power Training
