Dallas Is Prepped and Ready For Saturday!
Freedom WOD Classes
Warm Up: 5 Mins
20 /side Monster Band Lateral Walks
10 Banded Air Squats
10 /side Box Step Ups
10 Air Squats w/2 second pause at the bottom
Strength: 30 Mins
Test Week
Back Squat 1RM
You have 30 mins to build up to you heaviest Back Squat. For the rep to count the athlete must hit parallel or better at the bottom and full extension at the top without a spotters help.
Lifters: Knowing how to bail/fail a rep is just as important as a good rep. If you can not squat back up, push the bar off your back while you move your body forward.
Spotters: only grab the bar if the bar is moving back down your the lifter asked for help.
Metcon: 10 Mins Hard Cap
400m Run
40 Wall Balls 20/14
40 Box Jumps 24/20
400m Run
Functional Bodybuilding Class
60 Mins
-Bus Drivers
1-2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Seated DB Side Lateral Raises
2 Sets
-Eye Level Cable Face Pulls
2 Sets x 20 Reps
-High Rear Delt Cable McDonald Flys
2 Sets x 20 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
2 Sets x 20 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
2-3 Sets 20 Reps
-Straight Bar Cable Front Raise Drop Sets
2-3 Sets x 10 reps /drop set w/4 sec negative
-Super Set
2-3 Sets x 20 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises
