Check In: 9:00am
Warm Up: 9-9:50am
Meet Starts: 10:00am

Don’t Forget To Sign Up For The In-House Olympic Meet And Wright Down Your Opening Weights For Clean & Jerk and Snatch On Saturday Feb 1st.
Look For The Sign Up Sheet At The Front Desk

How it works:

I’d like to keep this as short and simple as possible. Everyone will receive six attempts (three attempts for the Snatch and three attempts for the Clean and Jerk). The lifter who is lifting the lowest amount of weight will lift first. Hopefully there will be somebody else lifting a similar weight to them, if not this lifter will continually be on the platform after themselves, but they will receive 2 minutes to recover.

I’ll try and explain this a bit better. Lifter A is starting on 12kg and then aims to lift 13kg for their second lift. If Lifter B is lifting 13kg, then Lifter A will receive a better recovery since Lifter B will be on the platform before Lifter A’s second attempt.

​If a lift is failed, a lifter will receive another attempt (They can stick at the same weight they failed at or increase). If a lifter fails all three attempts within one of the lift types, they will be cancelled out of the competition and will not place.

Freedom WOD Classes

Warm Up 10 Mins
5 Rounds
1 Wall Walk
5 Cleans
5 Front Squats
-then-
15 Cuban Rotations

Strength:
4 Mins to warm up to first working weight

Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 80%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 12 mins

OPEN 15.4
8 min AMRAP
3 HSPU
3 Cleans (185/125)
6 HSPU
3 Cleans (185/125)
9 HSPU
3 Cleans (185/125)
12 HSPU
6 Cleans (185/125)
15 HSPU
6 Cleans (185/125)
* HSPU +3/rd
* Cleans +3 every 3 rds

Scaled
8 min AMRAP
10 Push Press (95/65)
10 Cleans (115/75)

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

Dive Team

Coach Luke: