Val Johnson turns the big 50 on Monday the 13th. She will be gone next week hence why we are celebrating her BDay today! Happy Birthday Val we hope its the best one yet!
Freedom WOD Classes
Warm Up: 5 mins
3 Rounds
10 Banded Good Mornings
5 Push Ups
10 Air Squats
5 Dragon Flag or Anchor Point T-2-B
Mobility:
3 Min /leg Quad Smash
90 sec /leg Calf Smash
Strength: 15 mins
Loading Week
Back Squats
4×8 @ 65% + 5lbs
Metcon: 18 Min
“Dr. Val”
18 min AMRAP
5 Deadlift 155/110
13 Floor Press 155/110
50 Sit Ups
Elite Competition Class
Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts
Conditioning
“Napalm”
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9′ Target
Last seen on July 24, 2018.
Click HERE for a demonstration by Katrin Davidsdottir.
Pegboard Practice
On the 2:00 x 5:
50 Double-Unders
1-2 Pegboard Ascents
Aerobic Capacity
Not for Time:
150/100 Calorie Assault Bike
Males – 5 x 15 Calories Slow, 15 Calories Fast
Females – 5 x 10 Calories Slow, 10 Calories Fast
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg
Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 70% of 1-RM Clean
D.
One set of:
Backwards Sled Pull x 400 meters
Walk this. You should be walking backwards and pulling the sled.
Performance Power Training
Friday, May 10th, 2019
Jet Fuel: Jog 2mins
-then
Running/Footwork Drills https://youtu.be/mX00T4uuPtI
Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Squat
2×20 @50%
Deadlift vs Band
5×1 @70%
GainCity:
Sled Drag
3×100
DB Stepups low box
3×8 (each)
Afterburner:
OTMx10:
10 HEAVY wallballs
40yd Sprint