We have a few teams signed up for Saturdays Project Uplift competition at Madwire in Fort Collins. If you get a chance go down and show your support!
Freedom WOD Classes
Metcon: 5 Min
2 Rounds
10 Banded Shoulder press (pull band apart on the way down)
10 Banded “W”
20′ /side X Band Walks
Then: 1 min /side Samson Stretch
Strength:
Strict Press 8 min
10 Rep Max touch and go (no more than 3 attempts)
Then:
Back Squats 12 min
5×3 Pyramiding
Mobility: 4 Mins
2 mins /side Smash Triceps and/or Lats
Metcon: 16 Mins
4 Rounds
3 Min AMRAP
3 Burpees
6 HSPU
9 Hang Power Cleans 95/65
1 Min rest
Elite Competition Class
Deload Week
Gymnastic Skills
With a 10:00 clock, alternate between:
5 Paralette Kipping HSPU
25-50′ Handstand Walk O-Course
Not for score. 10:00 of Practice. Athlete’s choice on the O-Course design.
Conditioning
“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (225/155)
Barbell-Facing Burpees
Kilos – 102.5/70
Running
30 Minute “Out and Back” Run
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Set 5-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a regular 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)
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85%
*Set 4 = 5 reps @ 75%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 85-90% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
Performance Power Training
Friday, September 7th, DE LOWER:
Jet Fuel:
3x
20 seconds mtn climber
20 seconds burpee
-then
2 minute running Clock:
*with empty BB
3 Deadlift
3 Front Squat
3 Push Press
*Review Power Clean
-then
Stretch
Major Lift: Red: Deadlift
Wht/Blu: Deadlift/Squat
Deadlift
6×3 @60%
6×3 @65%
*In between every set perform 15 sec max reps Squat @bodyweight.
GainCity:
-Load a drag sled, wear a hip circle, and hold 2 DB’s.
3x100m
-Single Leg DB Deadlift
3x10each
Afterburner:
4x
250m Row
5 Clean and Jerk +5lbs from last week
