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December 6, 2019 by DNRadmin

12/6/19

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Happy 28th Birthday Coach Bre! Thank you for being a bad ass. Thank you for being a leader. Thank you for being a Coach & Hooligan. Thank you for being a huge part of our family, little sis!

Freedom WOD Classes

Warm Up: 5 Mins
4 Round Tabata :20/:10
Bottom to Bottom Air Squats (:10 “rest” is an active pause squat)

Then 2-3 mins PVC R.O.M

Strength: 20 mins
10 RM Back Squat – 12 Mins

Core Tabata: 4 Rounds :20/:10 (6 mins)
Hollow Hold
Arch Hold
T2B (use same hollow and arch positions throughout kip swing)

Metcon: 15 Min cap
4 Rounds For Time:
12 Hang Power Cleans (95/65)
6 Lateral Bar Over Burpees
28 Air Squats
Cash Out: 91 Sit Ups

Elite Competition Class

Silverback Primer
3 Sets, For Quality:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Week #1 of 2 in this set. let’s build upon this next week.

Pausing Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

For a video overview on the reasoning behind Friday’s Positional Squats, click HERE.

Conditioning
“Hot Rod”
10 Rounds:
200m Run
3 Back Squats (315/225)
5 Strict Deficit HSPU (4″/3″)

*Back Squats come from the rack.

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 10 minutes (4 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk

(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)

At the 12 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 88% of 1-RM Clean & Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 8 reps @ 85-90% of your 8-RM Back Squat weight

Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90%, go up. If not, stay at 85% for the last 2 sets.

*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Bench Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 15 reps
Rest 60 seconds

Build in weight as you go for the Bench Press.

Performance Power Training

Friday, December 6th, 2019

Brief: Some good percentage based leg volume and explosive drills today, followed by another barbell cycling complex of powersnatch and overhead squats, progressing in weight from last week. Little ab finisher. 

Warmup: 1 time through, each of the following:
:30 each movement, no rest:
Squat
Burpee
Mtn Climber
Pushup
Situp
-then
https://youtu.be/8i6TrZBD0tM Follow along with this video and have people work on single leg stability.
*In the video, the 2nd exercise has him banded. Don’t worry about that, just have people lateral jump.

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Deadlift
5×3 @55%
5×3 @60%
3×3 @65%
**Do not touchngo. Reset every rep

Squat:
7×2 @65%

GainCity:
3x
20 Weighted Situps
Leg Extensions
Leg Curls

Afterburner:
10 min AMRAP:
10 Box Jumps (30/24)
10 Lunges
*Every 2 minutes, (3x) 1 Power snatch+3 Overhead Squats AHAP+10lbs from last week 

*To begin the amrap, end the amrap, and every 2 minutes during the amrap:
(3x) 1 Power snatch+3 Overhead Squats AHAP+10lbs from last week
**At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, everyone performs the barbell complex.
**To clarify, each complex will consist of 1 Power snatch+3 overhead squats, repeated 3 times.
**Think of 135/95 as a guide for weight for people. Scale box jump height if needed.

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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

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    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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