Amazing showing in 19.2 everyone! We saw sooooo many athletes do things they didn’t think they could. You all inspire us everyday to do what we do!
Freedom WOD Classes
Warm Up: 6 Mins
5 Jefferson Curls (unloaded barbell)
10 Deadlifts
10 Strict Press
30 Banded Pull Aparts
Then: 3 Minute “Simon Says Core”
Mobility: 8 Mins
2 Min / Side Lax Roll Glutes
Then Stretch:
:30 / Side Pigeon
:30 / Side Samson
1:00 Double Leg Hamstrings
1:00 Butterfly
Strength: 12 Mins
2×10 DL Warm Up Sets Then:
Every Other Min for 3 Rounds
10 Unbroken DL (63%)
Metcon: 14 Mins
3 Rounds – 1 Min M.E at each Station:
Wallballs (20/14)
Row for Cals
Push Press (95/65)
V-Ups / Heel Taps
1 Min Rest
Elite Competition Class
Snatch
With a 12:00 Time Cap:
45 GHD Sit-Ups
30/21 Calorie Row
15 Bar Muscle-Ups
In Time Remaining: Build to a Heavy Squat Snatch*
*Starting weights are fixed:
Males – 205#, climbing by 10# after each completed lift.
Females – 145#, climbing by 5# after each completed lift.
Score is the heaviest squat snatch lifted inside the 12:00 window.
Back Squat
6 Sets:
Set #1 – 5 Repetitions @ 70%
Set #2 – 3 Repetitions @ 75%
Set #3 – 5 Repetitions @ 70%
Set #4 – 3 Repetitions @ 80%
Set #5 – 5 Repetitions @ 70%
Set #6 – 3 Repetitions @ 85%
Conditioning
“Adele”
21-18-15:
Double Dumbbell Power Snatches
CTB Pull-Ups
Push Jerks
Dumbbells – 50’s/35’s
Push Jerk – 155/105
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
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 20 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Sets 7-8 = 2 reps @ 80%
*Sets 9-10 = 1 rep @ 85%
C.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 2 reps @ 93%
*Set 5 = MAX reps @ 82.5%
D.
Three sets of:
Chin-Ups x 8 reps
Hip Extension x 8 reps
L-Sit x 15 seconds
Rest 45 seconds
Performance Power Train
-New Cycle starts tomorrow. Pristine and fresh like a Rocky Mountain stream, flowing to the raging Colorado River.
-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, March 4th, 2019
Pre-Flight: The pumps will be legendary today. Bench, Shoulder Press, Curls, Rows, and 3 nasty short amraps of traps n’ triceps
Jet Fuel:
50 Jumping Jacks
5 Cartwheels (YES!)
5 inch worms
3×15
DB Bench
DB Shoulder press
Band Pull apart
Plate internal/external rotations https://youtu.be/3fN8bq9GJ5c
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench
10×3 @45
5×3 @50%
GainCity:
-Shoulder Press
3×5 Heavy
-T-bar Rows
3x12heavy
-3x Superset
Max Diamond Pushup (scale by elevating, no knee pushups)
21’s DB Bicep Curls
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
After Burner:
3x
2 min AMRAP:
10 SDHP (115/75)
10 Push Press (115/75)
*1min Rest Btw rounds
**Weights are guides only. Use a weight that is heavy but unbroken for the 2 minute bout.**
