Couple of things you should know:
1) Monday is international chest/press day which means
it is a must that you wear tank tops to show off your juice pump!
2)This week WE LIFT HEAVY!
“B” weeks will be low volume allowing us to go heavier! And who doesn’t like to lift heavy.. But Don’t Be A Bonehead And Out Lift Yourself. If you choose to be a Bonehead, please let your coach know in advance so they can lift the bar off of you when and if you out you can not!
Freedom WOD Classes
Warm Up: 10 Mins
90 Sec /side lax ball chest
Then
2 Rounds
15 Banded Pull Aparts
5 Push Ups
5 Box Step Ups
5 Burpees
5 Box Jumps
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(9 mins) Every three mins perform
25 Bench Press (AHAP)
Note: The goal is to try and go As Heavy As Possible while keeping doing 5 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 5 reps.
2 min rest/reset
3×15-20 reps
(9 mins) Every three mins perform
Slight Incline Coffin Press (start at 5:02 on the video)
Traditional DB Curls (:12 – 1:30 on the video)
Place one side of your bench on 2 45lbs plates to give it a slight incline.
Metcon: 15 Min
10 min AMRAP:
10 Box Jump Overs 24/20
5 Floor Press 185/130
Rest 3 minutes
2 min AMRAP
Double Push Ups Burpee video
Functional Bodybuilding Class
A WEEK: Heavy week
Monday: Chest and Biceps:
1)Heavy Bench Press 5×5 pyramiding
2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press
3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys
4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)
5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)
6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl
Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge
