New Strength Program Starts This Week! Here Is The Weekly Strength Breakdown
Monday: Cleans and Jerk
Tuesday: Back Squats
Wednesday: Bench Press
Thursday: Deadlift
Friday: Snatch
It is very important you use the correct % when each day/lift round down rather than up. If you do not listen to the above the weight increases that will happen each week will quickly become undoable. So use 90% of your 1 rep max, if you don’t have a 1rm to work off of pick a weight that is mild to moderately heavy and make sure you wright down your weights so because we will add to these numbers each week.
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Clean Deadlifts
10 Clean High Pulls
10 Power Cleans
10 Front Squats
10 Push Press or Push Jerk
Week 1: Load
Strength: 20 Mins
Clean and Jerk using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5 = Full reps from the ground not touch and go
75% X 5 = Full reps from the ground not touch and go
85% X 5+ = Hang Power Clean and Jerk
When you see 5+, 3+, or 1+, that means you do the max reps aka as many unbroken reps as you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 15 Min
10 min AMRAP:
10 Burpee Lateral Jump Bar Overs
5 Hang Power Clean 155/110
Rest 3 minutes
2 min AMRAP
Thrusters 45/35
Functional Bodybuilding Class
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
-Rope Extensions
1-2 sets x 100 reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set 2-3 Sets x 20 Reps
DB Incline Skull Crush
DB Seated French Press
-Super Set 2-3 Sets x 20 Reps
Cable French Press
Overhead Rope Extensions
-Close Grip Bench Press (slow)
3 sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
-Straight Bar Cable Curls
1-2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set
2-3 Sets x 20 Reps
Preacher EZ Bar Curl (Close Grip)
EZ Bar Drag Curls (Wide Grip)
-Super Set
2-3 Sets x 20 Reps
Reverse Grip Cable Curl
Regular Grip Cable Curl
-Incline DB Curls (slow)
3 Sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
Extra credit (Optional)
Conditioning aka Metcon
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute
