Thank you for all of the support with the Barbells & Badges competition Hooligans! If you aren’t competing but want to help we could use volunteers to set up workouts and judge. We will be having a meeting at 8:20 pm on Wednesday the 16th for anyone interested.
Freedom WOD Classes
Warm Up: 5 Mins
5 Minute Circuit for Quality:
5 C&J
5 Burpees
10 Sit Ups
25′ Samson Walk
Strength: 14 Mins
Clean & Jerk Cycling
Min1: 8 @53% Tn’G (only this set)
Min3: 6 @63%
Min5: 6 @73%
Min7: 10 @53%
Min9: 8 @53%
*Finish all sets in 60 seconds or less
Mobility – 8 Mins
:90 / Side LAX Roll Traps
:30 Banded Shoulder Stretches
Metcon: 16 Mins
Rotating Tabata (:45/:15)
Manmakers (Only 1 Push Up)
T2B
DU
Sit Ups
Elite Competition Class
Conditioning
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-ups
7-7-5-5-3-3 Front Squats
“Bee’s Knees”
5 Rounds:
15 Wallballs (30/20, Females 9′ Target)
50′ Sandbag Carry (150/100)
15/10 Assault Bike
50′ Sandbag Carry (150/100)
Rest 2 Minutes Between
Swim Conditioning
20 Minute Continuous Tempo Swim
Every 100 Meters: 75 Meters Light, 25 Meters Hard
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2 minutes, for 8 minutes (4 sets):
Clean & Jerk x 1 rep @ 80-85%
D.
In 15 minutes, establish a 1-RM Front Squat
Performance Power Train
Friday, January 4th, 2017
Preflight: Dynamic speed work for our squats and deads today and quick sprint, change of direction intervals for the GainCity. Finish with some leg hypertrophy
JetFuel:
Run 400m
3 min Running Clock:
5 lightweight DB power clean
5 lightweight DB Squats
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Squats OTM (on the minute)
10×3 @55%
Deadlift OTM
10×3 @55%
GainCity
3x
20 (total) DB suitcase lunges
15 GHD Hip extension or 8 GHR (banded if needed)
15 bandy leg extension
AFterburner:
20 Power Cleans @last week’s power clean weight
**Every drop or reset of the barbell, perform:
3 Bar Over burpee
5m, 10m, 15m shuttle
**Set up training lanes. The barbell will be setup facing a 15m length lane. The athlete will perform 3 bar over burpees which will put them in the running lane. From there, they run the shuttle. NOTE: The shuttle ends at the barbell.
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SABADO GIGANTE
400m OH odd object carry
7x
5 Deadlift @1.5 BW
5 Pullup (strict)
400 OH odd object carry
-then
Girth Differential
