Welcome back to a full week without holiday interruptions! We have a new promotion running for the new year. Please share with your friends who have been tempted by the “kool-aid”

Warm Up: 7 Mins
2 Rounds:
15 Strict Press
15 Banded Pull Aparts
15 Air Squats
5 Negative / jumping negative Pull Ups
Then: PVC ROM

Strength WOD: 10 Min Cap
For Time:
50 Push Ups
40 Strict Pull Ups
*Modify to complete all reps under cap. Get the volume in!

Mobility: 7 Mins
Lax Roll Traps 3 Mins
Lax Roll Lats 2 Min / Side

Metcon: 15 Mins
15 Min EMOM:
Min 1: 14/11 Cal Row
Min 2: :50 M.E Strict Dips
Min 3: 10 Front Squats (135/95)

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
Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today.

Back Squat Waves (Week 1/2)
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

STIMULUS

• All percentages are based off your 5-Rep Heavy Back Squat
• We’ll repeat this 4-3-2 scheme next week at higher percentages
• We’ll re-test our 5-Rep Back Squat in the week that follows

Conditioning
“Grim Reaper”
AMRAP 5:
21-15-9:
Overhead Squats (115/85)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (115/85)
Chest to Bar Pull-ups

STIMULUS

• In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between
• Choose light-moderate barbell weights that you could complete at least 25+ reps of both movements unbroken when fresh
• The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different
• Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh
• You could also keep the weights and variations the same and adjust volume:
• First AMRAP Example: 15-12-9
• Second AMRAP Example: 12-9-6
• If you finish the set of 9’s within these windows, you’ll move back to the large opening set
• Your score for each couplet is total number of reps completed

STRATEGY
General

• On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets
• Aim to complete each barbell set with no more than 1 break
• A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish
• Quick sets and quick breaks is ideal on the gymnastics movements
• Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds
• See below for possible break-up strategies for each set

Body Armor
3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups

STIMULUS

• Moving through 3 sets for quality in this Midline and Upper Body focused Body Armor piece
• You have the option to increase weights or stay at the same loads across
• Pick challenging weights, but ones you can complete unbroken each time
• The 30 seconds in the ring plank is accumulated – it does not have to be completed straight

Air Runner Conditioning
On the 0: 600 M Run
On the 3: 400 M Run
On the 5: 200 M Run
On the 8: 600 M Run
On the 11: 400 M Run
On the 13: 200 M Run
On the 16: 600 M Run
On the 19: 400 M Run
On the 21: 200 M Run

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 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 15 minutes (10 sets):
Snatch with a 2 second pause in bottom x 1 rep @ 85%

C.
In 15 minutes, establish a 3-RM Back Squat

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 5 reps @ 80% of 3-RM weight

D.
Three sets of:
Chinups x 6 reps
Glute Ham Raises x 6-8 reps
Rest 60 seconds

Performance Power Training

Monday, January 6th, 2020

Brief: Bench all over with some tempo for wht/blu. Just a quick simple little sweat for the Afterburner, so there should be time to get after the accessory pump. 

Jet Fuel:
Tabata:
Plank
Mtn Climbers
(Alternate movements, 4 mins total)
-then
Stability planks, work raising left hand, right foot, then right hand, left foot. Go for 10 seconds each side back n forth.
-then
20 band pull aparts

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench
*All sets all reps, 5 count lower, up fast
5×5 @45%
5×5 @50%

GainCity:
4x
15 Incline DB piston press
15 Bent over BB Rows
15 Straight bar Curls
30 Bandy Overhead extensions
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.

Afterburner: 2 Rounds:
3 min on, 2 min off
10 Situps
5 Pushups
*This needs to be scaled so people are working and moving fast for 3 minutes. These are both simple movements but the burn will add up quick. Reduce the reps for pushups if needed and scale by elevating. As always, no knee pushups.