2018 Pounds For Pups was a huge success! With 5 teams competing and lots of support from our spectating athletes we ended up with a 2nd place finish from one of the female teams and a two way tie for 3rd on our male teams. Fun fact our third male team was only 15lbs off from sharing that 3rd place spot as well!
Freedom WOD Classes
Warm Up: 5 mins
10 Banded pass throughs
10 X band steps down and 10 steps back
10 Glute bridges
Single Leg Squat Jump
Samson Stretch
Strength:
10 Mins
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 70%
60 sec rest between sets
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/
10 Mins
Tempo Back Squat 3-0-1-0
3×5 at 65% With a 3 sec pause in the bottom position of each rep
60 sec rest between sets
- 3-0-1-0
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 15 Min Cap
4 Rounds
3 Minutes:
10 DB Snatch 53/35
50 Double Unders or 75 singles (no more than 1 min of jump ropes)
10 DB Snatch 53/35
Max Burpee Box Jump Over
Rest 1 min
Score is number of BBJO each round.
Elite Competition Class
Snatch
Build to a 1RM
Back Squat
Heavy Set of 12
Strict JT (On the 0:00…)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
Aerobic Capacity (On the 10:00..)
Every 5 Minute x 4 Rounds:
12/9 Calorie Row
6 Burpees Over Rower
12/9 Calorie Assault Bike
6 Burpees Over Rower
12/9 Calorie Row
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep
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 12 minutes (8 sets):
Snatch + Overhead Squat
*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps
*Sets 1-3 @ 65% of 1-RM Back Squat
*Sets 4-5 @ 70-75% of 1-RM Back Squat
D.
Four sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Performance Power Train
Monday, OCT 15th, 2018
Pre-Flight: Close-Grip and Comp Grip Bench today for Wht/Blu. Red, bench as always. No matter what tier you’re on, train with purpose. As always, on dynamic effort days, pay particular attention to setup and technique. Move the bar off your chest AS FAST AS POSSIBLE. If we’re just going through the motions, what’s the point? Get the most out of your training.
Jet Fuel:
1 min Burpees
3x
8 Shoulder Prehab
8 DB Curls (lightweight)
8 DB Kickbacks (lightweight)
-Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip-Comp Grip Bench
Close-Grip
6×4 @50%
Competition Grip
5×3 @55%
**Close-grip should be just outside shoulders. Hands should not be so close that they touch the chest.
GainCity:
-Single Arm DB Rows
4×12 (each) AHAP
-Superset
3x
12 BB Curls AHAP
20 Bandy Curls
-Superset
3x
12 BB Skull Crushers AHAP
20 Bandy Tricep Pushdowns
Afterburner:
10 min EMOM, alternating:
Max Reps Pullups
Max Reps Pushups
**Alternate minutes, 5 sets each**
**Yes pullups are always strict unless told otherwise**
**If you cannot get at least 5 of the given exercise, then scale. Scale pullups to jumping with controlled negative for 5-8 reps. Scale pushups by elevating, getting 5-8 reps. No knee pushups**
