Earlier this week Coach Annie hit her 8th Anniversary as a DNR Hooligan! Thank you for being a great human and a huge part of our community!
*Today we are on a tight time window. 30 Minutes may not be enough for everyone to truly hit a 1RM on their Snatch and C&J but it has been awhile since we’ve moved heavy weight for olympic lifting. Work within your means and get what you can within the 30 minutes.
Freedom WOD Classes
Warm Up: 5 Mins
500 M Row / 400 M Run
15 Pull Aparts
1:00 PVC ROM
10 PVC OH Squats
Strength: 30 Mins
1 RM Snatch
1 RM Clean & Jerk
*Newer athletes: Practice barpath for both movements for 15 minutes then build up to a moderate weight that you could do with good technique for about 5-10 reps.
Metcon: 10 Min Cap
3 Rounds For Time: “Push. Push”
250 M Row / 200 M Run
10 Clean & Jerks 95/65
Functional Bodybuilding Class
Wednesday
Back Day
Seated Forward Leaning Lat Row
SS
Seated Row
3 Sets / (20 / 20)
Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row
Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.
Rope Lat Pulldown
2 Sets / 30 Reps
Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor
V bar Lat Pulldown
4 Sets / 20 Reps
Incline High Elbow DB Row
3 Sets / 20 Reps
Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows
One Arm DB Row (2 Sec Hold Top & Bottom)
3 Sets / 15 Reps EACH
Seated Cable Rope Row Trap Shrug
3 Sets / 30 Reps
T Bar Rows (SLOW + 4 Drops)
2 Sets / 10++++
Reverse Hyper
3 Sets / 30 Reps
Can use a bench to perform movement or GHD pad
Olympic Lifting
Warm Up: 8 Mins
Athlete choice
Strength Drills: 15 Mins
5 x 3 Snatch Grip Lift Offs
*Begin at 80% clean 1rm and build up. Not TnGo
3 x 3 Tempo Power Snatch + Tempo OH Squat
*2 sec lift off then 3-5 second Front Squat: 60-65%
Strength Complex: 15 Mins
4 Rounds of unbroken complex:
3-2-1 *Build in weight as reps decrease
Hang Power Snatch + High Hang Squat Snatch + Squat Snatch + Overhead Squat
