The 2019 Open shirt order deadline is coming up! February 8th will be your last day to place an order on the ipad at the front desk.

Today is the performance test workout for anyone participating in the nutrition challenge. Please write your Name / Time or Reps / Modifications on the East side olympic lifting white board!

Freedom WOD Classes

Warm Up: 8 Mins
6 Minute Circuit:
3 Inchworms
8 / Leg Lunges
8 DL
8 Hang Cleans
8 Thrusters
Then: 1 Min / Side Samson

Strength: 12 Mins
2×10 DL Warm Up Sets Then:
Every Other Min for 3 Rounds
12 Unbroken DL (50%)

Performance Test Metcon: 25 Min Cap
400 M Run
20 Thrusters (95/65)
20 Pull Ups
25 Wallballs
25 Hang Power Cleans (95/65)
50 Sit Ups
25 Hang Power Cleans (95/65)
25 Wallballs
20 Pull Ups
20 Thrusters (95/65)
400 M Run – out the door by 23:00
*Anyone participating in the nutrition challenge needs to record time or reps & modifications on East olympic whiteboard.

Elite Competition Class

Pausing Split Jerk
5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Front Squat
On the Minute x 5:
1 Front Squat (Building in Weight)

“Funny Bone” 
24-18-12:
Dumbbell Snatch (70/50)
Box Jump Overs (30/24)
Front Squats (155/105)

Odd-Object Conditioning
For Time:
75′ Handstand Walk
75′ Sandbag Walk (150/100)
15 Sandbag Cleans (150/100)
75′ Sandbag Walk (150/100)
75′ Handstand Walk

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-9 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 18 minutes, build to a 5-RM Back Squat

Followed by…

Every 2:30, for 5 minutes (2 sets):
Back Squat x 3 reps @ your 5-RM weight

D.
Three sets of:
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean
Pull-Ups x 10 reps
Rest 30 seconds

Performance Power Train

New Cycle comin at ya. KB focus for the accessory this time around.

-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.
-Afterburners: These are optional conditioning pieces of the programming. Whether a person completes this is dependent on their goals and calorie intake. If actual sustained strength and mass is the goal, the afterburners should not be done. At least not without increased calorie count to accommodate the extra effort. That being said, some sustained sweat should happen at least once a week. THat is the active rest on Wednesday.
Additionally, some of the movements in the Afterburners are not found in the GainCity accessory work. If a person wants to get those movements in for accessory but doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.

Monday, Feb, 4th 2019
Preflight: Volume bench, KBs, and sleds and double unders

JetFuel:
Jump Rope 2mins
3×10
Banded Press
Banded Curl
Banded Pushdown
Pull apart
-mash

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
5×3 @60%
2xMax Reps @60%
**First 3 sets, speed and technique, last two sets burnout**

GainCity:
3xSuperset
10 KB Shoulder Press heavy
Max Reps Pullups

3xSuperset
10 KB Upright Rows
100m Sled Rows

DB Curls/Skull Crusher
4×12

AFTERBURNER (optional):
5 Rounds:
10 Dips
10m DBL KB Overhead Walk
(down and back, 20m total)
20 Double Unders