Wine Down Ladies Night is going to be help at Coach Shannons house
When: February 29th from 7:00pm to 10:00pm
Location: 4416 Picadilly Ct, Fort Collins, CO 80526-5229, United States
Freedom WOD Classes
Warm Up:
12-9-6
Tempo RDL (3 Sec down, 2 Sec Pause, 1 Sec up)
Push Press
KB Swings
Strength:
6 mins
3×5 Split Jerk Strict Press at 50,55,60% of Strict press 1RM
https://www.catalystathletics.com/exercise/408/Press-In-Split/
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
6 mins
3×5 Jerk Balance with a 3 sec pause in the receiving position at 50,55,60% of Strict press 1 RM
https://www.catalystathletics.com/exercise/193/Jerk-Balance/
Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position. This should not be for a max load.
Metcon: 25 mins
In Teams of Two Complete
5 Rounds of
4 Min AMRAP
10 Cal Row/Bike
8 Deadlift (135/95)
6 HSPU
1 Min rest between AMRAPS
Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.
Elite Competition Class
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS
We’ll use a single barbell for both movements in today’s Beast Builder
Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in, we recommend pushing for unbroken sets of Push Jerks
Record all 6 barbell weights used
Use one barbell and change out the weight as you go
MOVEMENT PREP
Warmup Sets
4-6 Sets:
4 Deadlifts
4 Push Jerks
Complete 4 Deadlifts + 4 Push Jerks for each set as you gradually build up to your opening barbell weight (40-50% of 1RM Push Jerk)
“Biltmore”
3 Rounds:
50/35 Calorie Erg Bike
35 Box Jump Overs (24″”/20″”)
20 Double Dumbbell Power Cleans 70’s/50’s)
STIMULUS
GENERAL
Looking at a medium-long time domain for this 3-round workout
We expect the triplet to take around 17-25 minutes to complete
DOUBLE DUMBBELL POWER CLEANS
Let’s choose a double dumbbell power clean weight that you could cycle for 15+ reps unbroken when fresh
Within the workout, you should be able to string together at least 4 reps at a time
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
STRATEGY
BIKE ERG & BOX JUMP OVERS
The first two stations of this 3-round workout are movements that we won’t break up
We’ll always be moving here, so it’s all about finding a speed from the beginning that you see yourself maintaining for all 3 rounds
Try to turn the brain off a little and settle into a robotic rhythm on these stations
DOUBLE DUMBBELL POWER CLEANS
The double dumbbell power clean is the station that will get broken up
It’s likely not a matter of if, but how to partition the 20 reps
Let’s choose a break-up strategy that keeps your rest between sets to 10 seconds or less
Consider the following options:
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s
MOVEMENT VIDEOS
DOUBLE DUMBBELL POWER CLEANS
Video
SUBS
BIKE ERG
Equal Calorie Any Machine (Preserves Rep Scheme)
DOUBLE DUMBBELL POWER CLEANS
Barbell Power Cleans (155/105)
MOVEMENT PREP
Warmup Set
10 Calorie Bike Erg
8 Box Jump Overs
6 Double Dumbbell Power Cleans
With Workout Weight
Midline
3 Giant Sets:
16 Kneeling Landmine Twists (8 Each Side)
16 L-Sit Flutter Kicks on Parallettes
32 GHD Sit-ups
Rest as Needed Between Sets
STIMULUS
“”Giant Sets”” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Midline piece
You can build in weight over the 3 sets of kneeling landmine twists or stay the same acros
Choose challenging weights, variations, and/or rep numbers that allow you to complete the listed work with 1 break
Rest as needed between sets to preserve quality movement
MOVEMENT VIDEOS
Kneeling Landmine Twists: Video
L-Sit Flutter Kicks on Parallettes: Video
GHD Sit-ups: Video
SUBS
Kneeling Landmine Twists
If you don’t have a landmine at your gym, stick one end of the barbell in a corner where the wall meets the floor to create a similar pivot point
L-Sit Flutter Kicks on Parallattes
30 Second L-Sit (Hanging, Parallettes, Rings)
1 Minute of Flutter Kicks Video
GHD Sit-ups
Reduce Reps
Weighted AbMat Sit-ups Video
Odd-Object Conditioning
3 Rounds:
150′ Sandbag Carry (150/100)
15 Sandbag Squats (150/100)
100′ Handstand Walk
Rest 1 Minute Between Rounds
STIMULUS
The 1 minute of rest built into today’s odd-object conditioning piece is an incentive to push the pace on all three movements, especially the handstand walk
Choose a distance for the handstand walk that takes less than 2 minutes to complete
Let’s choose a challenging weight for the sandbag movements
This should be a load that allows for unbroken sandbag carries and 1 break on the squats
Record your times for all 3 rounds
Your final score is the total time it takes to complete the 3 rounds, including rest
MOVEMENT VIDEOS
Sandbag Carries: Video
Sandbag Squats: Video
SUBS
Sandbag Carry
D-Ball Carry
Dumbbell or Kettlebell Farmers Carry
Sandbag Squats
D-Ball Squats
Dumbbell or Kettlebell Front Squats
Handstand Walk
Reduce Distance
2 Minutes of Practice
MOVEMENT PREP
Warmup Set
50′ Sandbag Carry
5 Sandbag Squats
25′ Handstand Walk
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets.
Use this as a warmup & to practice keeping your elbows high as long as possible.
B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + 2 Jerks
*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch High Pull + Hang Power Snatch x 1 rep @ 65-75% of 1-RM Power Snatch
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Build over the course of the 3 sets.
E.
Three sets of:
Chinups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds
Performance Power Training
Wednesday, February 26th, 2020
Active Rest Day
25 min Running Clock:
10 cal bike
15 Situps
200m Run
15 Situps
-OR-
HUMPDAY PUMPDAY!!
Bench Press
Max 10
-then
20mins:
7 Bench Press @90% of 10rm
10m KB Plank drag
20m Single arm KB Overhead carry/Farmer carry
-then
Girth Differential:
4x
12 DB Preacher Curl
12 DB Skull Crusher
—
100 Bandy Pushdowns
100 Bandy Curls