Welcome to leg day, DNR style. Just taking initiative in an attempt to cure LLS.
Freedom WOD Classes
Warm Up: 5 Mins
3 Mins of “Bring Sallie Up” Air Squats
Then: 2 Mins Hip & Ankle Opener
Strength: 16 mins
3 Rounds, on the 3:00:
15 Front Squats (50%)
Core: 4 Mins
4 Round Rotating Tabata :20/:10
V-Ups / Sit Ups
Plank
Mobility: 4 Mins
Hip Stretch
Metcon: 15 Min Cap
For Time:
50 Hand Release Push Ups
40 KBS (53/35)
30 Dips
20 Goblet Squats (53/35)
75 Sit Ups
Elite Competition Class
Silverback Primer
3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold
First of two weeks on this primer. Let’s set the baseline today and build upon it next week.
Tempo Front Squat
On the 1:30 x 7 Sets:
1 Tempo Rep
Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand
Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
This is the second iteration of this 4×6 effort, and we’ll complete (4) in total. The aim is to steadily, through small jumps, increase our loading from week to week.
Squat Clean Thruster (Cluster)
On the Minute x 10:
25 Double Unders
1 Squat Clean Thruster
Conditioning
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (135/95)
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 3 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 9 minutes (6 sets):
Clean & Jerk
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 75%
D.
Three Sets of:
Bench Press x 10 reps
The goal here is to work up to a heavy, but not quite maximal, set of 10 in the Bench Press. Rest as needed between sets.
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets. Walk slowly.
Performance Power Training
