Warm Up: 5 mins
2 Rounds
20 Banded Pass Throughs
10 Banded Good Mornings
10 Spealer Rolls
15 Hang Power Snatch

Mobility:
Perform mobility between strength sets

Strength: 15 Mins
Strict Press **90%  + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 15 Min Cap

Option 1:
“Invasion Of The Barbell Snatchers”  (AKA “Isa-Grace”)
30 Snatch 135/95
30 Clean and Jerk 135/95

Option 2:
“Grace”
30 Clean and Jerk 135/95

Option 3:
“Isabell”
30 Snatch 135/95

Scaled weight 95/65. Choose one of the options, based on your skill and ability level.

Metcon: 12 mins cap
Option 1:
“Invasion Of The Barbell Snatchers”  (AKA “Isa-Grace”)
30 Snatch 135/95
30 Clean and Jerk 135/95

Option 2:
“Grace”
30 Clean and Jerk 135/95

Option 3:
“Isabell”
30 Snatch 135/95

Scaled weight 95/65. Choose one of the options, based on your skill and ability level.

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Power Snatch

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

A.
Every 2 minutes, for 10 minutes (5 sets):
(Power Snatch + Overhead Squat + Hang Snatch) x 1 rep @ 65-70% of 1-RM Snatch

B.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 3 reps @ 75% of 3-RM weight

C.
In 17 minutes, establish a 1-RM Deadlift

D.
Every 3 minutes, for 6 minutes (2 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed

Performance Power Training

Tuesday, OCT 27th, 2020

Pre-Flight: Heavy deficit deads, goblet squats and GHR’s then a quick nasty burn of Banded sprints and box jumps

Jet Fuel:
2 mins Hip circle bike https://youtu.be/sWrCL53PWzs
-then
2x
10 Walking Lunges (total)
5 Cossack squats (each side) https://youtu.be/Sza-kx6ekjQ
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: 2” Deficit Deadlift
Max 1
1xAMRAP @80

GainCity:
-Goblet Squats
4×25
-GHR https://youtu.be/0BXRPyRjf8o4×12 *Video shows a banded scaling option, or can be done with partner on the floor. Partner holds your feet.

Afterburner:
10x
:15 Banded sprints in place https://youtu.be/S1s4AsTS1VA
10 Box Jumps
*rest :30 between rounds