http://firekracker5k.com/
This year race day registration is going to be $50 so it might be worth it to register early.
Warm Up: 6 mins
3 Rounds
4 DB Turkish Get up
6 DB Snatch
8 Single Leg Squat Jumps
Mobility: 6
2 mins per lat smash
2 mins per chest smash
Strength: 15 Mins
Strict Press **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: 16 Min Cap
4 Rounds
Right Hand
5 DB Power Snatches 50/35
5 DB Push Presses
5 DB Single Arm Lunge steps https://www.youtube.com/watch?v=MNzVmSILsJ8
25 Lateral Burpees Over DB
Left Hand
5 DB Power Snatches
5 DB Push Presses
5 DB Single Arm Lunge steps
Post Score on white board.
Elite Competition Class
1. Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
2. Conditioning
On the 4:00 x 4 Sets:
100′ Dumbbell Front Rack Walking Lunge (50’s/35’s)
15 Deadlifts (205/145)
15/10 Calorie Assault Bike
3. Body Armor
3 Sets:
Max Effort Bodyweight Bench Press
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.
Brother Bro’s Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3 Position Snatch x 1 rep
*Sets 1-2 @ 40% of 1-RM Snatch
*Set 3 @ 50% of 1-RM Snatch
(The 3 positions should be in this order: Hip, Mid Knee, & Floor)
B.
Every 2 minutes, for 16 minutes (8 sets):
Hip Snatch x 2 reps
*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-6 @ 75% of 1-RM Snatch
*Sets 7-8 @ 80% of 1-RM Snatch
C.
In 15 minutes, build to a 10-RM Bench Press
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps
*Sets 1-2 @ 60% of 1-RM Deadlift
*Set 3 @ 65% of 1-RM Deadlift
Performance Power Training
Wednesday, June 6th, 2018
Active Rest Day
Every minute 20 minutes:
5 Burpees
10 situps
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
@Bodyweight
50m Overhead Walk
10 Squats
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
20 Deadlift
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Squats
