Hey all! Here’s a Meal Train for Kyle and Ana
https://mealtrain.com/2rz7n5
Feel free to sign up if it fits! Ok to share with others you think would like to participate too!
Freedom WOD Classes
Warm Up: 5 Mins
4 Round Tabata Air Squats :20/:10
:30 / Side Each
Pigeon Stretch
Samson Stretch
Calf Stretch
Then:
5 Mins to Warm Up To Your Working Weight
Strength:
Week “C”
No Strength this week
Metcon: 35 Min Cap
“Manion”
7 Rounds For Time:
400 M Run
29 Back squat 135/95 Scale 95/65 Teen 55/35
*Modify reps, distance, weight to complete under 35 Mins. Or, don’t if you want to push for Rx. It’s okay to cap sometimes.
Functional Bodybuilding Class
Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Olympic Lifting
Warm Up: 10 Mins
6 Min Hip Warm Up Flow
Samson -> Hamstring
Kneeling Side Split Hinges
90/90s
Then
15 Bent Over Rev Flies
10 Cuban Rotations
10 Wall Glides
Snatch Technique Complex: 12 Mins
3 x Unbroken Complex:
1 Jerk Balance – From Rack
2 Clean Deadlifts
2 Clean High Pulls
1 Power Clean
1 Squat Clean and Jerk
*When you pick up the bar try not to rest until entire complex is complete. Focus on position though, don’t go above 60%. Complete one full complex then rest, repeat for three sets.
Strength: 20 Mins
5 x 3 Squat Clean and Jerk – Singles
*Build to heavy 3
