Happy Birthday Coach Kody! Love You Brother Bro! 

Freedom WOD Classes

Warm Up: 5 Mins
2 Round Rotating Tabata: :20/:10
Air Squat
Push Ups
Pendlay Rows (unloaded barbell)

Then:
1 Min / Side Samson Stretch

Strength: 24 Mins 
3 x Giantset – Every Other 3:00 Perform All 28 Squats With Minimal Transition
10 OHS (55% OHS or unloaded barbell/pvc)
6 Front Squats (65% FS)
12 Back Squats (65% FS)
*Alternate with partner. Partner 1 Squat 0:00-3:00, Partner 2 Squat 3:00-6:00 until completed.

Metcon: 14 Mins
Happy Birthday Kody! 2/24/83
14 Min Partner AMRAP
8 Bench Press (185/135 or ~70%)
3 Power Cleans (185/135 or ~70%)
24 Pull Ups
*Alternate as needed. 1 athlete works, 1 athlete rests.

Elite Competition Class

Weightlifting
Minutes 0:00-7:00 – Pause Overhead Squat (3s in bottom)
Build to a Heavy Single

Minutes 7:00-12:00 – Pause Snatch Balance (3s in bottom)
Build to a Heavy Single

Minutes 12:00-20:00 – Hang Squat Snatch
Build to a Heavy Single

Conditioning
“Full Send”
3 Rounds:
50 Double-Unders
5 Rope Climbs
50 Double-Unders
15 Thrusters (135/95)

Back Squat
Building upon our squats from a week ago. Adding 2% to each set.
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

Rest upwards to 2:00 between sets.

Midline
Not for Time:
25/18 Calorie Row, 25 GHD Sit-Ups
50/35 Calorie Row, 50 GHD Sit-Ups
75/50 Calorie Row, 75 GHD Sit-Ups

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 4 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Clean with a 2 second pause at the knee

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Clean x 1 rep @ 80%

C.
Every 2:30, for 12:30 (5 sets):
Back Squat x 3 reps @ your 5-RM Back Squat Weight

:*Note: If you don’t know your 5-RM Back Squat, establish that today instead.

D.
Four sets of:
Romanian Deadlift x 6 reps @ 75-80% of 1-RM Clean
Pull-Ups x 8 reps
Rest 30 seconds

Performance Power Train

February 24th, 2019
-Moreer Fresherer 2nd week of factory farmed, and pumped full of GMO, non-vegan, fully processed mass gains, right here in a vacuum sealed bag, that never expires.

-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, 25th 2019
Preflight: Bringing DB’s back into the mix this week, and a barbell complex for the afterburner. Lots of volume, and some good shoulder work.

JetFuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI
-mash

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps
**Same as last week, +5lbs on each DB

GainCity:
BB Drag Rows
4×15
Med Ball SItups
100
Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4×20
MC Hammer Curls
4xJacked

AFTERBURNER (optional):
Using the same weight as last week-
For Time:
30 Power Cleans
60 Push Press
**Must be completed in order.