Happy 20th Birthday Coach Annie!! We love you home girl!

Warm Up: 7 Mins
2 Rounds:
10 Push Ups
15 Banded Y’s
15 Banded Lat Pull Downs
200 M Row

Strength: 12 Min Cap
21-15-9
Bench Press (55%)
Strict Pull Ups
Aim for biggest sets possible. Modify to complete all reps within the 12 mins

Mobility: 8 Mins
Roll Chest 2:00 / Side
Roll Triceps 2:00 / Side

Metcon: 14 Mins
14 Min AMRAP
20 Push Press (95/65)
20 Alt. Step Ups (50/35 single DB)
20 Push Ups
20 V-Ups

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Third and final iteration here – final build.

Back Squat – 5-Rep Max Re-Test

STIMULUS
-Looking to establish a new 5RM Back Squat today
-Compare your scores to the last time we did this on Novemeber 25, 2019
-Complete the warmup sets listed below before building to your heavy set of 5

Overhead Squat Complex

3 Sets, resting as needed between:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat

STIMULUS
-The goal of this Overhead Squat Complex is purely to open positions for the met-con that follows
-Coming from the rack, each set consists of 3 reps
-The first rep is a Pausing Overhead Squat, where you’ll pause for 3 seconds in the bottom before standing
-The last two reps are normal Overhead Squats with no pause
-These percentages are based off your estimated 1RM Overhead Squat

Conditioning
“Pins and Needles”
7 Rounds:
7 Strict Chest to Bar Pull-ups
7 Overhead Squats (135/95)
7 Power Cleans (135/95)

STIMULUS
-We’ll choose our barbell weight in this triplet workout based on the limiting factor, which will be the overhead squat
-This should be a moderate load that allows us to complete the 7 reps ideally unbroken throughout
-While the overhead squat is on the moderate side, the power clean is intended to be incredibly light
-Choose a strict chest to bar pull-up variation that allows you to complete 12+ reps unbroken when fresh
-Reducing the reps, going with standard strict pull-ups, or cutting down total workout rounds are just a few of the many substitution options (see subs section)

STRATEGY
-The pacer of this workout is the power cleans, as the barbell comes back down to the floor on each rep, making it easy to perform quick singles
-Not cycling big sets here will help preserve your pull for one of the more challenging and unfamiliar movements, the strict chest to bar pull-up
-With 49 total strict chest to bar pull-ups, think about breaking these early and often
-Envision how you would approach these in round 4-5 and do that from the beginning

Midline Conditioning
3 Rounds:
400 M Run (or 30 cal row)
30′ Handstand Walk
30 GHD Sit-ups
30′ Handstand Walk

STIMULUS
-A little conditioning, skill, and midline built into our last piece of the day
-Your score is total time it takes to complete 3 rounds
-The handstand walk is designed to be relatively short, so choose a distance or variation that you can complete in around 30 seconds
-Choose a GHD rep number or variation that allows you to complete the work in around 90 seconds each round
-The Air Runner calories will be the same for men and women
-See below for Air Runner subs

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Overhead Squat

*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps

*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat

D.
Four sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Performance Power Training

TBA