Keegan’s 31st Birthday is Saturday on Barbells & Badges, and…. despite competing he still wanted a Bday workout. “Bold move Cotton”!
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds:
20 Banded Pull Aparts
10/Side KB Bottoms Up Presses
10 Burpees
10 Unloaded BB Strict Press
Strength: 8 Mins
3 Rounds on the 2:00
12 HSPU (if you have a HSPU then work kipping technique and balance, otherwise hardest -> easiet)
*Try to maintain 60 seconds of rest
Mobility: 8 Mins
3:00 Roll T-Spine
2:00 / Side Samson Stretch
Metcon : 18 Min Cap
Keegan’s 31st Birthday WOD:
3 Rounds:
15 DL (95/65)
15 HSPU
15 Lateral Bar Over Burpees
31 Sit Ups
Elite Competition Class
“Top Down”
With a 12:00 Time Cap:
1 Round:
25 Barbell Facing Burpees
25 Squat Snatches (115/80)
25 Barbell Facing Burpees
Time Remaining: Build to 1RM Hang Snatch
Conditioning
2 Rounds:
50 Calorie Air Runner (Or 800 Meter Trueform)
20 Back Squats (225/155)
*Back Squats Come From Ground.
Body Armor
3×10 Barbell Front Rack Halting Reverse Lunges
3×21 Glute Bridges
3×30 Good Mornings
Recovery Bike
40 Minute Light Effort
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean High Pull + Hang Clean + Jerk
*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Three sets of:
Standing DB Strict Press x 8 reps
V-Ups x 30 seconds
Rest 30 seconds
Performance Power Train
Friday, January 25th, 2019
Preflight:Speedy squats, tempo deads, and waaaaay to much assault bike
JetFuel:
3x
10 cal bike
10 stepups
10 air squats
-mash
Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Squats:
8×4 @50%
Tempo Deadlift
7×2 @60%
*3 seconds up, 3 seconds down
GainCity:
BB Drag Row
4×10
BB Split Squats
3×10 each
*bb between legs on the ground
Afterburner (optional):
21-18-15-12-9-6-3
Cal Bike
10 db stepups after every set. Finish with stepups.
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SABADO GIGANTE:
Linda
10-9-8-7-6-5-4-3-2-1
Bench Press @bw
Deadlift @1.5bw
Clean @.75bw
