Chuck set out on a goal to loose enough weight to be able to have a dream jump with the Golden Eagles! He had to get down to 220 lbs to do so…. and he did! Great job Chuck we are so pumped you got to make your jump with the Golden Eagles!
Freedom WOD Classes
Warm Up: 5 Mins
400 M Run
Then
2 Rounds
10 Dynamic Plate Push Ups
10 PVC Jerks
Mobility: 5 Mins
60 sec /side Lax Ball Chest Smash
2 min T-spin Lax Ball Drill
Strength: 15 Mins
Functional Over Reaching Week
Jerk
10×3 @ 85%
Metcon: 12 Min Cap
21 Floor Press 155/105
400 M Run
15 Floor Press
400 M Run
9 Floor Press
400 M Run
Elite Competition Class
Back Squat
On the 3:00 x 5 Rounds:
70 Double-Unders
35% of Max Ring Muscle-Ups
5 Back Squats
Start set #1 at 70% of our current/estimated 1RM Back Squat, and steadily increase from there to a heavy set of five for the day.
Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks
On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
Conditioning
“Espirit de Corps”
5 x AMRAP 3:00, resting 1:00 between:
1 Power Clean (225/155)
3 Strict HSPU
5 Wallballs (30/20) *Females to a 9′ Target
This workout is the combination of two – “The Chief”, and “Hollyman”.
Body Armor
3 Giant Sets:
8 Barbell Bent Over Rows
16 Weighted Glute Bridges
8 Barbell Bent Over Rows
16 Weighted Hip Extensions
Rest 2:00 between sets.
Air Runner Recovery
15:00 Recovery Run
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice keeping your elbows high as long as possible.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Jerks
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Snatch
*Sets 1-2 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 85-90% of 1-RM Power Snatch
(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
E.
Three sets of:
Chinups x 10 reps
Front Rack Barbell Lunges x 5 reps each leg
Rest 45 seconds
Performance Power Training
Wednesday, April 24th, 2019
Active Rest Day
3x
Weighted 800m Run
*Vest, or carry Slam ball. Minimum 20lbs
-OR-
HUMPDAY PUMPDAY!!
(repeat)
12-10-8-6-4-2
Hang Clean @BW
200m Odd object carry between each round (sandbag, multiple med balls, NO farmer carries. If DB’s or kb’s are used they must be held on the front of the body)
**This week courtesy of HybridAthletics StrongmanWOD**
