Brother Bros Barbell Club class will begin meeting this week! We will still post the programming on M,W,F but organized classes will be held at 6:20 p.m on Tuesday and Thursday for Sessions 1 & 2! This class is not just intended for athletes looking to compete in Olympic Lifting but also to develop better habits and provide more drills if you are looking to improve on the complex movements.
Freedom WOD Classes
Warm Up / Strength: on a 30:00 clock
0:00-5:00
50′ Walking Samson Stretch
1:30 Hip and Ankle Opener
20 Banded Y’s
20 Banded T’s
5:00 – 10:00: Technique
Pressing Snatch Balance (click for video)
*Start Slow and Build Speed
10:00 – 16:00
3 x 8 Pressing Snatch Balance (Build up to 50%)
20:00-30:00 – Snatch Complex – 5 sets on the 2:00
3 Hang Squat Snatch + 2 Squat Snatch (build up to 70+%) OR 5 Hang Power Snatch focus on technique
Metcon: 12 Mins
12 Min AMRAP
10 Power Snatch (95/65)
10 Overhead Squat (95/65) or Front Squat
10 Box Jumps (24/20)
*:30 Rest After Each Round
Elite Competition Class
Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)
Pausing 3-Position Squat Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.
Conditioning
“Jack Daniels”
For Time:
1,000 Meter Run
30 Squat Snatches (115/85)
30 Bar Muscle-Ups
Body Armor
3 “Giant Sets”:
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.
Brother Bros Barbell Club
Session One
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk
D.
Every 2:30, for 7:30 (3 sets):
Back Squat x 3 reps @ 92.5% of your 4-RM Back Squat Weight
E.
Two sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
Performance Power Training
