The Strength Program Re-Starts This Week!

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
10 Per Arm 1/2 Kneeling External Rotation to OH Press w/DB
10 Plate Front Raise with 5 Second Eccentric Lower
10 Clean Deadlifts
10 Clean High Pulls
10 Power Cleans
10 Front Squats
10 Push Press or Push Jerk

Week 10: Load
Using your new 1rm numbers from last week calculate your %
Strength: 15-20 Mins
Clean and Jerk using 90% of your 1RM to calculate load
65% X 5 *Full Sq CL&J reps from the ground not touch and go
75% X 5 *Full Sq CL&J reps from the ground not touch and go
85% X 5+ *Hang Power Cleans & Jerk

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: 15 Min
“Durden Strength”
15:00 AMRAP
25′ HS Walk / Bear Crawl
10 Alternating DB snatch 50/35
10 Tall Box Jumps 30/24
10 Wall Facing HSPU/ 10 Strict HSPU

Functional Bodybuilding Class