Warm Up: 5 Mins
500 M Bike or 250 Row
10 Bear complex with unloaded bar
500 M Bike or 250 Row

Strength: 12 Mins (De-load Week)
Back Squat 90% + 10lbs of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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.

Home WOD: 30 Min Cap
“Jaxon”
Buy In
1 Mile Run
Then
5 Rounds
5 Push Jerks @BW or 70% 1RM
23 Alt. Hang DB Cleans 50/35
8 Back Squats @BW or 70% 1RM
26 Sit Ups
Then
Cash Out
3 Min AMRAP
Burpees

Push Jerks and Back Squats Start From The Rack At Body Weight or 70% of 1 RM Push Jerks

Metcon: 30 Min Cap
“Jaxon”
Buy In
1 Mile Run
Then
5 Rounds
5 Push Jerks @BW or 70% 1RM
23 Alt. Hang DB Cleans 50/35
8 Back Squats @BW or 70% 1RM
26 Sit Ups
Then
Cash Out
3 Min AMRAP
Burpees

Push Jerks and Back Squats Start From The Rack At Body Weight or 70% of 1 RM Push Jerks

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks with 3 second pause at knee + 3 second pause in split

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
3- Position Clean x 1 rep

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with a 3 second pause in split x 1 rep

*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 3 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%

D.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 12 reps @ 50-60% of 1-RM Back Squat

*This is not meant to be maximal or really heavy. Today is meant to be a lighter day.

E.
Three sets of:
Chinups x 10 reps
V-Ups x 30 seconds
Rest as needed

Performance Power Training

Monday, OCT 12th, 2020
Pre-Flight: Close-Grip and Comp Grip Bench today for Wht/Blu. Red, bench as always. No matter what tier you’re on, train with purpose. As always, on dynamic effort days, pay particular attention to setup and technique. Move the bar off your chest AS FAST AS POSSIBLE. If we’re just going through the motions, what’s the point? Get the most out of your training.

Jet Fuel:
1 min Burpees
3x
8 Shoulder Prehab
8 DB Curls (lightweight)
8 DB Kickbacks (lightweight)
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip-Comp Grip Bench
Close-Grip
6×4 @50%
Competition Grip
5×3 @55%
**Close-grip should be just outside shoulders. Hands should not be so close that they touch the chest.

GainCity:
-Single Arm DB Rows
4×12 (each) AHAP
-Superset
3x
12 BB Curls AHAP
20 Bandy Curls
-Superset
3x
12 BB Skull Crushers AHAP
20 Bandy Tricep Pushdowns

Afterburner:
10 min EMOM, alternating:
**one unbroken set each minute**
Max Reps Pullups
Max Reps Pushups
**Alternate minutes, 5 sets each**
**Yes pullups are always strict unless told otherwise**
**If you cannot get at least 5 of the given exercise, then scale. Scale pullups to jumping with controlled negative for 5-8 reps. Scale pushups by elevating, getting 5-8 reps. No knee pushups**