Reserve the date 12/8/18 

In-house Olympic Lifting Meet.

This will be a fun and friendly meet following our 12 week Olympic strength cycle. Giving everyone a chance to go after that new PR and see those gains in action! 

Freedom WOD Class

Warm Up: 5 mins
3 rounds Unloaded barbell or PVC
6 Snatch complex  (snatch DL + Hang Power Snatch + OHS + Snatch Balance)
100 m Run

Strength:
6 Mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (mobility between sets)
3×5 at 50% With a 7 sec pause in the bottom position of each rep

Metcon:  Mins
150 Double Unders
Then
4 Rounds
20 DB Snatch 50/35
20 Alternating Goblet DB Lunge 50/35
Then
150 Double Unders

Elite Competition Class 

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (84-86-88%)
Minutes 12-13-14: 1 Squat Snatch (84-86-88%)

Snatch Tempo Pull 
6×1 (77-80-83-86-86-86)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat 
3×9 (70-74-78%)

“Wasabi”
For Time:
5 Laps (1,000 Meter Run)
40 Chest to Bar Pull-Ups
30 Front Squats (155/105)
20 Barbell Facing Burpees

Conditioning
4 Rounds For Time:
50 Double Unders
25/20 Calorie Ski Erg
8 Bar Muscle-ups

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat + Snatch Balance

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch with a 2 second pause just below knee

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

At the 7 minute mark…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

C.
In 15 minutes, establish a 4-RM Back Squat

Rest 3 minutes, then begin:

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4 reps @ 90-95% of 4RM weight

D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Train

Monday, Sept 24th, 2018
Jet Fuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps
**Use same weight as last week. Goal is one more rep per set**

GainCity:
BB Drag Rows https://youtu.be/SUrcyZIGEqE
4×15
Med Ball SItups
100
Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4×20
MC Hammer Curls
4xJacked

Afterburner:
Using the same weight as last week-
For Time:
30 Power Cleans
60 Push Press
**Must be completed in order.