Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
Freedom WOD Class
Warm Up: 2 Mins
400 M Run
Back Squat **90% + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 30 Min Cap
Ship
Nine rounds for time of:
7 Squat clean 185/130 Scaled 135/95
8 Burpee box jumps 36/30 Scaled 30/24
Post Score on white board.
Elite Competition Class
1. Handstand Walk Obstacle Course
15 Minute Practice
Not meant to be fatiguing – purely practice.
2. Snatch Primer
6 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Squat Snatch
Technique loads. Drop bar after Snatch Balance.
3. Snatch
On the Minute For As Long as Possible:
20 Double Unders + 1 Snatch
Weights starts at 185/135 and increase by 10/5
4. Conditioning
4 Rounds For Time:
27 Calorie Air Runner
9 Ring Muscle-Ups
3 Squat Snatches (225/155)
Rest 5:00
4 Rounds For Time:
27 Calorie Assault Bike
9 Back Squats (225/1555)
3 Clusters (225/155)
5. Midline
21-18-15-12-9:
Calorie Row
Med-ball GHD Sit-Ups (20/14)
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-3 @ 60%
*Sets 4-6 @ 65%
*Sets 7-8 @ 70%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 – 2 reps @ 60%
*Sets 3-4 – 1 rep @ 70%
*Sets 5-6 – 1 rep @ 75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps
*Sets 1-2 @ 70% of 1-RM Back Squat
*Sets 3-4 @ 75% of 1-RM Back Squat
Performance Power Training
Monday
Jet Fuel:
3x
10 cal bike
10 Pushups
20 band pull aparts Video Demo https://youtu.be/4lGB6YWuwlA
-then
4mins:
:10 work, :20 rest
Plyometric Pushups
Video Demo https://youtu.be/2AuSChp0o_g
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench
5×4 @45% -First 2 reps 3 count lower, last 2 reps, fast
5×4 @55% -First 2 reps 3 count lower, last 2 reps, fast
5×2 @65% -First rep 3 count lower, last rep, fast
-then
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.
GainCity:
3xSuperset:
12 T-Bar rows AHAP -Video Demohttps://youtu.be/jpfP2aaXO28 (use a towel or straps if you dont have a tbar handle)
20 (each) SIngle arm DB row
3xSuperset: Video demo https://youtu.be/8oP_kVH5XeQ
10 DB Front Raise
10 DB Lat Raise
Max reps DB Shoulder press
3xSuperset:
15 BB Curls
30 Banded pushdowns Video Demo https://youtu.be/llCOtaJIzNw
**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.
After Burner:
For Time:
10-8-6-4-2
Pullups
*5 Power Snatch and 15 Situps after every set of Pullups
*Pullups are strict
*Add 10lbs to last week
