6/13/18

Warm Up: 8 mins
2 Rounds
10 Single Unders
8 Single Arm KB Bottom Up Press 4/side
10 Double Unders or attempts
10 Banded 90/90

Mobility: 7 mins
2 Min Should drill
90 /side Smash Chest

Strength: 15 Mins
Strict Press  **90%  + 10 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
1-10 Unbroken Touch and Goes
Hang Power Snatch 115/75
20 Unbroken Double Unders 2:1 Singles Between each set of Snatch
No rest on Snatch they are touch and goes. You can rest between Snatch and Ropes

Post Score on white board.

Elite Competition Class

1. Handstand Walk Practice
For Time (8 Minute Time Cap):
200’ Handstand Walk

Every 2 Minutes (Starting on the 0:00): 15/12 Calorie Assault Bike

2. 3-Position Power Snatch
5 Sets:
Set 1 – 50%
Set 2 – 53%
Set 3 – 56%
Set 4 – 59%
Set 5 – 62%

3. Power Snatch
On the Minute x 7 – 1 Heavy Power Snatch
Do not exceed 80%. Aiming to confirm technique from previous work.

4. Conditioning
3 Rounds For Time:
75 Double Unders
50 Air Squats
10 Power Snatches (165/110)

5. Aerobic Capacity + Midline
Not For Time:
5,000 Meter Row
Every 1,000 Meters, complete a :45 Second D-Ball Hold (150/100) at belly level.

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3 Position Snatch x 1 rep

*Sets 1-2 @ 40% of 1-RM Snatch
*Set 3 @ 50% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

B.
Every 2 minutes, for 16 minutes (8 sets):
Hip Snatch

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-8 – 1 rep @ 80-85% of 1-RM Snatch

C.
In 15 minutes, build to a 10-RM Push Press

D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps @ 65%

Performance Power Training

Wednesday, June 13th, 2018
Active Rest Day
Ride a bike, any bike, for 1hr (outside of the gym)
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
Death Crawl/DB Clusters/Run https://youtu.be/RYEdriMKKBM
2x20ft Down n’ Back
1 Rep Death Crawl
1 Cluster
*Every 2 minutes, run 100m
*30min Cap
-then
Girth Differential:
3xSuperset
15 DB Curls
30 Bandy Pushdowns
3xSuperset
15 DB Kickbacks
30 Bandy Curls