Tomorrow (9/19) is National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags!
Freedom WOD Classes
Warm Up: 5 Mins
10 Push Ups
10 Banded Pass Throughs
10 Ring Rows
10 Banded Pull Aparts
10 Banded Curls
Mobility:
Mobility between sets
Strength: 12 Mins (De-load Week)
Bench Press 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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.
Home WOD: 19 Min Cap
“A Pirates life for me”
50 Cal Row your boat
40 Plank (Floor) Press 135/95
30 Swab the deck Floor Sweepers 135/95
200m Treasure chest walking (farmer carry) 53/35
10 Crows nest climbs (rope climb) or 30 Ring Rows
Metcon: 19 Min Cap
“A Pirates life for me”
50 Cal Row Your Boat
40 Plank Press 50/35 (20 reps /arm) or Floor Press 135/95
30 Swab The Deck Floor Sweepers 135/95
200m Treasure Chest Walking (farmer carry) 53/35
10 Crow’s Nest Climbs (rope climb) or 30 Ring Rows
Elite Competition Class
Handstand Walking
Alernating OTM x 10 (5 rounds)
:45 sec Row (recovery pace)
“x” Distance Handstand Walk
Option 1: 50′ Handstand walk
Option 2: 25′ Handstand walk
Option 3: 1:00 of Handstand Walk Practice
Strict Gymnastics – Strict HSPU
For Time:
8 Unbroken Sets of 25% of Max Strict HSPU of Max Strict HSPU
This progression will be repeated a total of 3 iterations, increasing each set by 5%
“Litter Box”
3 Rounds
3 Burpee Box Jump 24/20
6 Double DB Squats 50’s/35’s
9 Deadlifts 155/105
50 /35 Cal Row
3 Rounds
3 Burpee Box Jump 24/20
6 Double DB Squats 50’s/35’s
9 Deadlifts 155/105
50 /35 Cal Row
3 Rounds
3 Burpee Box Jump 24/20
6 Double DB Squats 50’s/35’s
9 Deadlifts 155/105
Oly Primer – Snatch Complex
3 Sets:
3 Muscle Snatches
3 Hang Power Snatches
3 Overhead Squats
Set 1: 35% of 1RM Snatch
Set 2: 40%
Set 3: 45%
Oly Heavy – Snatch
On the Min x 6
1 Squat Snatch
Min 1: 68%
Min 2: 71%
Min 3: 74%
Min 4: 71%
Min 5: 74%
Min 6 77%
Until the 12:00 (6:00 additional minutes):
Build to a heavy single for the day. Aim is to be in the range of 85-93%
Brother Bro’s Barbell Club
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
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 = 1 rep @ 80% of 1-RM Snatch
*Set 4-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
C.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Clean x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85%
*Set 4 = 5 reps @ 75%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 85-90% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
Performance Power Training
Friday, Sept 18th, 2020
Pre-Flight: Lotsa deadlifts today and a cool row/sled combo
Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Deadlift
Speed Deadlift:
5×3 @50%
-then
Volume Deadlift:
2x1minute max reps @50%
*rest as needed between sets.
GainCity:
-Sumo Goblet Squat
100
-CSR (seal row)
4×12 heavy
Afterburner:
10 min EMOM, alternating:
20 Cal Row
40m Backpack Sled RUN, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place**
