6/11/18

What did you do this weekend?

Warm Up 10 Mins
3 Rounds
4 Burpee Broad Jumps
10 Steps /side X-Band Walk
20 Sec Handstand Hold or Plank
10 Anchor Point T-2-B

Mobility: 9 mins
3 min /leg Quad Smash
90 sec /side lax ball Lats

Strength: 15 Mins
Back Squats  **90%  + 20 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 15 Min Cap
5 Rounds
100M Run (around the building, door to door)
5 Squat Cleans 205/145
10 HSPU
20 Sit Ups

Post Score on white board.

Elite Competition Class

1. Box Squat
On the Minute x 10:
2 Box Squats
This is a repeat from last Monday. Aim to best previous. Box height is set to just below parallel.

2. Push Press
Build to a 1 Rep Max For the Day

3. Gymnastic Conditioning
AMRAP 7:
Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

4. Conditioning
4 Rounds For Time:
27/21 Calorie Row
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Presses (155/105)

5. Midline
Not For Time:
45 GHD Sit-Ups
:45 Second L-Sit Hold
30 GHD Sit-Ups
:30 Second L-Sit Hold
15 GHD Sit-Ups
:15 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 18 minutes (9 sets):
Clean + Hang Clean + Jerk x 1 rep

*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-9 @ 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep

*Sets 1-3 @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Stationary Dips x 12 reps
Rest 30 seconds
Romanian Deadlift x 10 reps @ 65% of 1-RM Clean
Rest 60 seconds

Performance Power Training

New Cycle of work, team! We’ve got a focus on tempo and pause work. Video demos to follow

Monday, June 11th, 2018
Jet Fuel: 
3x
10 Scapula Pull ups
10 DB Bench
10 DB Shoulder Press
20 Band Pull aparts
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
OTM
5×3 @60%
-then
2xMax Reps @60%

GainCity:
-Banded Tempo Pushups
3×10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)
-Inverted KB, Tempo Piston Press
3×16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)
-Straight Bar Curls
3×15
-DB Kickbacks
3×15 (each)

After Burner:
5 Rounds
:30 Assault Bike
:30 Push Press (95/65)
**Give :10 transition time
*Weight on Push Press should be unbroken