This week and next week we are re-testing those 1 RM!
Freedom WOD Classes
Warm Up:
15 Banded Pass Throughs
3 Rounds
9 Snatch Grip Deadlift
6 Hang Power Snatch
3 Overhead Squat
90 Sec /leg Samson Stretch
Mobility:
90 sec /side Lax Roll Shoulders
90 /side Lax Roll Lats
Strength: 20 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Snatch
NOTE: A rep done under poor form will not count. Stay braced…
Metcon : 15 min cap
3 Rounds
15 Thrusters 95/65
30 Sit Ups
45 Double Unders 2:1 Single Unders
Elite Competition Class
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%
Front Rack Lunges
2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat.
Gymnastics + Snatch Complex
“On the 2:00” x 7 Sets:
5 Toes to Bar
3 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Conditioning
“Hook”
For Time:
50/35 Calorie Erg Bike
40 Wallballs (30/20)
30 Dumbbell Power Snatches (100/70)
40 Wallballs (30/20)
50/35 Calorie Erg Bike
Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips
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 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%
D.
In 15 minutes, establish a 7-RM Back Squat
E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds
Performance Power Training
Monday, June 3rd 2019
Jet Fuel:
In Partners:
3x(each)
1 partner performs 10 wallballs, while the other performs empty BB shoulder press until their partner is done.
-then
Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench
8×3 @60%
5×3 @70%
3×1 @80%
GainCity:
2xReverse Tabata Pushup (10 seconds work, 20 seconds rest)
Perform the following ab work in between the 2 full 4 minute Tabata sets.
3×20 GHD or weighted situps
After Burner:
7 Rounds of Supersets:
Max Reps Pullups (kipping allowed)
Max Reps DB Shoulder 2 Overhead same weight as last week.
*Perform max pullups directly into max DB S2O, then rest as needed.