Happy 23rd Birthday Cedric!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
15 Banded OHSq – 2 sec pause at bottom
10 Pendlay Rows
10 Hang Cleans
10 Front Squats
10 Narrow Hand Push Ups

Strength: 24 Mins 
3 x Giantset – Every Other 3:00 Perform All 30 Squats With Minimal Transition
10 OHS (53% OHS or unloaded barbell/pvc)
6 Front Squats (58% FS)
12 Back Squats (58% FS)
*Alternate with partner. Partner 1 Squat 0:00-3:00, Partner 2 Squat 3:00-6:00 until completed.

Metcon: 13 Min Cap
Cedric’s 23rd Birthday Workout: 1/14/2019
23-19-14 For time:
Ring Rows
Hang Cleans (95/65)
Hand Release Push Ups

Elite Competition Class

Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

“Double Date” 
3 Rounds:
15 Hang Power Snatches (135/95)
60 Double Unders
15 Overhead Squats (135/95)
30/21 Calorie Row

Stamina Builder
3 Rounds:
21 Dumbbell Thrusters (50’s/35’s)
21 Kipping Handstand Push-ups

Swim Conditioning
10 Rounds: 100 Meter Swim

Time On = Time Off

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 minute, on the minute, for 5 minutes (5 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 2 minutes, for 16 minutes (8 sets):
Snatch High Pull + Hang Snatch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Sets 2-3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 90% of 1-RM Snatch

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps

*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%

D.
Four sets of:
Glute Ham Raise x 6 reps
Chin-Ups x 12 reps
Rest 30 seconds

Performance Power Train

January 13th, 2019
Week 2, and it’s winter so the tan to our Jacked may be a little pale. This means we gotta get extra jacked to make up for it.

-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.

Monday, Jan, 14th 2019
Preflight: Close-Grip Bench, Seal Rows, some curl dropsets and a lil burn of pushups, dips and jump rope

JetFuel:
Bike 3 minutes
-All of the following will be performed forward, backward, and side to side.
Bear Crawl
Crab Walk
Spiderman
-then
Shoulder int/ext rotations: https://youtu.be/mv8uJ6c0SDI
2×8

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
8×4 @60%
4×4 @65%
*+5%

GainCity:
Seal Rows
4×12
https://youtu.be/JIl8pvixHVA (video shows dumbbells, but use barbell instead. Elevate the bench so arms can be extended all the way. Each rep must “click” when it hits the bottom of the bench)
Single Arm DB Lateral Raise
4×20
Biceps Burnout
2xMAX Reps X5 dropsets
*Barbell loaded with 5 sets of plates to a weight that you cant curl more than 10. Each set will be completed by performing max reps at each set of weight, immediately stripping the bar and going again until the empty barbell is all that is left.

AFTERBURNER (optional):
5 Rounds
10 Pushups
10 Dips
*Complete 20 Double unders for every break, including between sets and at the end