Ryan, Shannon Smith, Danielle Janarek-Farquhar, Kody and Vanessa did a Halloween GoRuck this weekend! Ryan, Shannon and Danielle decided one 6 hour ruck wasn’t enough in one day so they did it again later that evening then went back for more the next day! Oh yeah they also raised a bunch of money for our Vets4Life Fundraiser!! Thanks for putting that together Smiths and big thanks to everyone at GoRuck this past weekend that donated!

Freedom WOD Classe:

Warm Up:
2 Rounds
High Knees
Butt Kicks
10 Single Leg Squat Jumps
Then 2 Rounds:
8 Banded Good Mornings
8 Sq Cleans or Sq Snatches

8 Mins
3 Position Snatch (Squat Snatch  + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

8 Mins
Tempo Back Squat 3-0-1-0
3×5 at 75%
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 mins
Teams of 2
15 Min AMRAP
Row Cal 12/9
8 Power Cleans 135/95

Partner 1 will complete a full round before switching with Partner 2. Power Cleans need to be touch and go weight!!

Elite Competition Class

Snatch Complex
5 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

“Blitz”
5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (135/95)

Midline
Alternating On the Minute x 12 (6 Rounds:
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 15 GHD Sit-Ups

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep

*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Set 6 @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed)

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 65% of 1-RM Snatch
*Set 2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5 = 1 rep @ 80% of 1-RM Snatch
*Set 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)

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

Focus on moving as explosively as possible on all reps.

E.
Three sets of:
Pull-Ups x 10 reps
Rest 60 seconds

Performance Power Train

Monday, OCT 29th, 2018
Jet Fuel: 
2x
10 Pushups
15 Lunge Lateral med ball throws https://youtu.be/oz_yJVTpg7k
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench/Burnout Dropset
Speedy Bench
7×3 @50%
Burnout Dropsets
1xMax Reps, Starting @60%
**Complete 6 suspersets of bench press, non-stop, max reps, decreasing in weight, down to the empty bar or near. Using small plates, load the bar to 60%. Complete max reps, then immediately strip some weight and hit max reps again. Strip more weight and hit max reps again. Do this 6 times, all the way down to at or near empty BB.** https://youtu.be/47t0NtU5FoQ This CT Fletcher video shows the basic idea. In the video, he goes for 10 reps at each weight, working to 200 reps. We’ll be going for max reps at each weight, and only decreasing in weight. Not going back up again.

GainCity:
-Chinups (palms facing toward you)
5×5 AHAP (weighted if possible, otherwise scale to get 5 each set)
-Seated DB Shoulder Press
4×12
-Curls/Triceps Of your choice
4×12 (each) *questions, ask coach

Afterburner:
5 Rounds:
:30 Med Ball wall throws https://youtu.be/VRRGIuxY_L4
:15 Handstand hold (or wallwalk)
-:15 seconds rest
**each round takes 1minute. 5 minutes total.