5/2/2016 – The first day Coach Summer joined us for the Liberty Fundamentals  Class. She’s participated in over 1,000 training sessions, and coached hundreds more! Since your first day at DNR to your last, you’ve been inspiring, goofy, and a leader by example. Your personality, smile and dance moves are contagious and that is a rare thing. Thank you for all of your time and effort and dedication to making DNR such an amazing and welcoming place. Best of luck in South Carolina! We hope you enjoy your last class (for now) and know that you will be missed! We’ll be seeing you 🙂

Warm Up / Strength:
0:00-6:00
10 / Side Front & Lateral Kicks
1:30 Hip and Ankle Opener
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
5 OHS
:30 OHS Hold

6:00 – 15:00: Technique/Strength
3×5 Snatch High Pulls / Panda Pulls

20:00-25:00 – 5 Min EMOM
1 Hang Squat Snatch + 1 Squat Snatch (Up to 75%)

25:00-30:00 – 5 Min EMOM
1 Squat Snatch (Build to Heavy)

Metcon: 13 Min Cap
30-20-10
Alt. DB Snatch (50/35)
Wallballs (20/14)
200 M Run

Elite Competition Class

*** Deload Week ***

Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.

Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks

Conditioning
“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (70/53)
14 Kettlebell Reverse Lunges (70/53)
7 Push Jerks (205/145)

Brother Bros Barbell Club 

Session One
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Clean + Hang Clean x 1 rep

*Sets 1-4 = @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 = @ 70-75% of 1-RM Clean & Jerk

C.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 5 second lowering phase x 3 reps @ 70% of 1-RM Front Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Seated DB Shoulder Press x 8 reps

Performance Power Training

Monday, July 29th, DE UPPER:

Jet Fuel:
3x
10 Cal Row
10 burpee

3x
:30 wallslides https://youtu.be/SoC1P-Aoywk
5 (each side) thread the needle https://youtu.be/GgoLFrNnWIo 

Major Lift : Red: Bench Press
Wht/Blu: Speedy bench
10×3 @65%

GainCity:
-Tempo DB piston bench press (3-0-3-0 = 3 count down, no pause, 3 count up, no pause, repeat)
3×8(each) https://youtu.be/-Qq7ySsCL9o
-DB Shoulder complex
8 Front and lateral raise, then 8 rev fly
Max Shoulder press
*One set = 8 of each of the three previous lifts, immediately followed by max reps overhead
-Tempo Pullups
4×5 (1-1-3-0 =fast up, one count hold at top, 3 count lower, no pause at the bottom)
*Scale anyway to be able to control and get all 5 unbroken
-Arms
3x:30
Straight bar curls ahap
Chest Supported Kickbacks https://youtu.be/MIH2Z24M6Z0 

Afterburner:
7 min Max Rounds:
5 Plyo-Pushups https://youtu.be/2AuSChp0o_g
3 Pullups
100 M Run
*Pullups are always strict unless said otherwise