Another great weekend of competitions for the CFDNR Hooligans! Both CFDNR teams did amazing and of course we had the best cheering section!
Congrats to Marie and Cole for taking the 1st place for the 3rd year in a row!
If you haven’t remeasured for the end of Curlvember do so and lets see those gains. NOW Legcember is here! Make sure you get your calf and quad measurements in with pictures and post them up on IG or FB with #CFDNRLegcember #dnrhooligans #FightingTheLittleLegEpidemic #SkiesOutThighsOut
Freedom WOD Classes
Warm Up:
2 rounds
10 Steps X Band East/West
10 Hang Snatch
10 Back Squats
10 Banded Pass Through
Strength:
Every 90 seconds, for 9 minutes (6 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%
8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 70%
60 sec rest between sets
- 2-0-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (X) is the concentric, or lifting, component. (X=Explode Up)
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 20 Min Cap
With a Partner
5 Rounds
Row 500 meters
30 KB Swings 53/35
20 Pull Ups
Split reps as needed
Extra Credit: LEGCEMBER!
3 Sets of 20
Super set
Plate Calf Raises
Plate Dorsiflexion Toe Tap Shin Raises
Elite Competition Class
Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts
Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch
Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
Max Ring Muscle-ups
“Jump Start”
For Time:
100 Double Unders, 30 Dumbbell Snatches (70/50)
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Toes to Bar
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Dumbbell Snatches (70/50)
Gymnastic Conditioning
5 Sets:
21/15 Calorie Ski Erg
5 Strict Handstand Push-ups
10 Kipping Handstand Push-ups
Rest 1 Minute Between
Brother Bros Barbell Club
Monday (Session One)
A.
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.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex.
Build over the course of the 3 sets (No heavier than 60% of your max).
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 85% of 1-RM Clean & Jerk
C.
In 18 minutes, establish a 1-RM Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 92.5% of your 5-RM
*Note: If you do not know your 5-RM, establish that this week instead of doing these sets.
E.
Three sets of:
Bent Over Row x 8 reps
Rest 60 seconds
Performance Power Train
Monday, DEC, 3rdth, 2018
Pre-Flight: Classic speedy bench with some supersets of back n shoulders, followed by some stability overhead work
Jet Fuel:
3x
1min Bike arms only
10 Scap pullups
10 db floor press
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: Speedy Bench
5×5 @55%
5×3 @65%
3×1 @70%
*Up 5% from last week*
GainCity:
4x Superset:
Max Reps Pullups
20 Empty BB Shoulder Press
4x Superset
15 Straight Arm Bandy Pulldowns
15 DB Lateral Raises
Hammer Curls
4×20
Chest Supported Kickbacks
4×20
Afterburner (optional):
10 min EMOM:
5 DBL KB Push Press
50ft DBL KB overhead walk
15 Burpees
**Alternate minutes, 5 sets each**
