Warm Up: 5 Mins
400 M Run
20 Banded Pull Aparts
15 Banded Tricep Ext
10 Hand Release Push Ups

Mobility:
Perform mobility between strength sets

Strength: 12 Mins (De-load Week)
Bench Press 90% + 5lbs 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: 19 Mins
5 Min AMRAP:
600 Meter Run
1 Rounds:
4 Floor Press 185/125
8 Dips
12 Push Ups
AMRAP Box Jumps 30/24

Rest 2 Minutes

AMRAP 5:
400 Meter Run
2 Rounds:
4 Floor Press 155/110
8 Dips
12 Push Ups
AMRAP Box Jumps 30/24

Rest 2 Minutes

AMRAP 5:
200 Meter Run
3 Rounds:
4 Floor Press 135/95
8 Dips
12 Push Ups
AMRAP Box Jumps 30/24

Can modify Barbell floor press to db floor press. If you don’t have “heavy” DB then increase the reps to
8 Floor press with lighter weight.

Metcon: 19 Min 
5 Min AMRAP:
600 Meter Run
1 Rounds:
4 Floor Press 185/125
8 Dips
12 Push Ups
AMRAP Box Jumps 30/24

Rest 2 Minutes

AMRAP 5:
400 Meter Run
2 Rounds:
4 Floor Press 155/110
8 Dips
12 Push Ups
AMRAP Box Jumps 30/24

Rest 2 Minutes

AMRAP 5:
200 Meter Run
3 Rounds:
4 Floor Press 135/95
8 Dips
12 Push Ups
AMRAP Box Jumps 30/24

Elite Competition Class

TBA

Brother Bro’s Barbell Club

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

3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch with a 3 second pause at knee

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

A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

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

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3 Position Snatch x 1 rep

Build over the course of the three sets.

This is meant to be warmup / positional exercise, not meant to go “heavy” on it.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 3 second pause at knee x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80-85% of 1-RM Snatch

*The video shows 2 seconds, but we want 3 seconds.

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 75-80% of 1-RM Power Clean + Power Jerk

D.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(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)

E.
In 14 minutes, establish a 5-RM Bench Press

Performance Power Training

Friday, OCT 16th, 2020
Pre-Flight: Pause squats, speed deads, and a mental grind, how many wallballs can you do??

Jet Fuel:
Fast feet drills https://youtu.be/mX00T4uuPtI
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Pause squats/Deads
Pause Squats
7×3 @45%
**First 2 reps, 2 count pause. Last rep, fast!
Speed Deadlifts
7×2 @60%

GainCity:
-100 weighted Situps
-Bandy Leg Curls/Leg Extensions
4×20

Afterburner:
4 Rounds:
Max reps Wallballs (30/20)
100m Sprint
*Rest 2 minutes between attempts