Big things in the Hooligan Nation this past weekend. Kate’s team took 3rd at the Bumper Plate Date hosted by CF Endure and great showings from other athletes reppin DNR. Kristina Ogden’s hand was raised with a solid win in her BJJ match in Denver! Strong work everyone!

Freedom WOD Classes

Warm Up: 5 Mins
Partner MB Warm Up

Strength: 24 Mins 
3 x Giantset – Every Other 3:00 Perform All 27 Squats With Minimal Transition
12 OHS (55% OHS or unloaded barbell/pvc)
5 Front Squats (65% FS)
10 Back Squats (65% FS)
*Alternate with partner. Partner 1 Squat 0:00-3:00, Partner 2 Squat 3:00-6:00 until completed.

Metcon: 16 Mins
Complete 4 Rounds rotating on the 2:00
0:00-2:00 30/24 Cal Row
2:00-4:00 25 Wallballs (20/14)
4:00-6:00 ……

Elite Competition Class

Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch 
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (70/50)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck 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 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 = @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 = @ 70-75% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat

D.
Two sets of:
Pushups x Max reps in 30 seconds
Rest 30 seconds
Romanian Deadlift x 10 reps @ 60% of 1-RM Clean
Rest 30 seconds

Performance Power Train

February 10th, 2019
Week 2. Remember, my father always used to say “Ya gotta keep on keepin’ on”. KB focus for the accessory this time around.

-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.
-Afterburners: These are optional conditioning pieces of the programming. Whether a person completes this is dependent on their goals and calorie intake. If actual sustained strength and mass is the goal, the afterburners should not be done. At least not without increased calorie count to accommodate the extra effort. That being said, some sustained sweat should happen at least once a week. THat is the active rest on Wednesday.
Additionally, some of the movements in the Afterburners are not found in the GainCity accessory work. If a person wants to get those movements in for accessory but doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.

Monday, Feb, 11th 2019
Preflight: Volume bench, KBs, and sleds and double unders

JetFuel:
Jump Rope 2mins
3×10
Banded Press
Banded Curl
Banded Pushdown
Pull apart
-mash

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
5×3 @65%
2xMax Reps @65%
**First 3 sets, speed and technique, last two sets burnout**

GainCity:
3xSuperset
10 KB Shoulder Press heavy
Max Reps Pullups

3xSuperset
10 KB Upright Rows
100m Sled Rows

DB Curls/Skull Crusher
4×12

AFTERBURNER (optional):
10 Rounds:
5 Dips
10m DBL KB Overhead Walk
(down and back, 20m total)
10 Double Unders
**5 rounds becomes 10 rounds, but the reps are cut in half, with the exception of the overhead walk. That is dooubled. Focus on staying fast