Welcome to the new program!
Mondays: Snatch Technique / Strength
Tuesdays: Gymnastics Skills / Core
Wednesdays: Clean & Jerk Technique / Strength
Thursdays: Pressing / Pulling Strength
Fridays: Leg Strength
Freedom WOD Classes
Warm Up / Strength: on a 35:00 clock
0:00-6:00
2 Rounds:
20 DU / 40 Singles
10 Front Squats (2 sec pause)
10 Push Press
Then: 1:00 Hip / Ankle Opener
6:00 – 12:00 (click movements for video)
3×5 Complex
Tall Clean + Tall Jerk (Technique, feel connected to the bar! 40% or less)
12:00 – 22:00 – Alternate with partner and get used to seeing the correct liftoff positioning
4 x 3 Clean Pull (Build to 85-90% or keep light with positioning focus)
25:00-35:00 – Snatch Complex – 5 sets on the 2:00
2 Hang Squat Clean + 2 Squat Clean + 2 Jerks (build up to 70%) OR 3 Hang Power Clean + 2 Split Jerks at light weights
Metcon:
10 Min AMRAP
40 – 30 – 20 MB Cleans (20/14)
50 DU / 100 Singles Between Each Set
Then: Max Rep Box Jumps (24/20)
Elite Competition Class
Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Conditioning
“Bartender”
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 155/105
Midline
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges
Swim Conditioning
3 Sets: 400m Swim
Rest 4:00 between efforts.
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Clean Grip Overhead Squat x 3 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 minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 70%
C.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Snatch x 1 rep @ 70% of 1-RM Power Snatch
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat with a 5 second lowering phase x 4 reps @ 60-65%
E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Performance Power Training
