Warm Up: 5 Mins
3 Rounds
250 Row or 500 Bike
5 /arm Bottom Up KB Press
10 Banded Pull Aparts

Mobility:
Perform mobility between strength sets

Strength: 12-15 Mins
Strict Press **90%  + 5 LBS**  of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 14 Min Cap
14 Min EMOM
Row 200/170
10 HSPU

Can Sub 150m Run or 400 m Bike, in place of Row. Can Sub Strict DB Press for HSPU if needed.

Metcon: 14 Min Cap
14 Min EMOM
Row 200/170
10 HSPU

Can Sub 150m Run or 400 m Bike, in place of Row

Elite Competition Class

Strict Gymnastics
3 Rounds of practice (12:00 of “not for score”)
1:00 Handstand walk practice
1:00: *3 pause strict pull ups
1:00: Handtand walk practice
1:00: Alternating pistorls
*3 pause strict pull up= 1 sec pause halfway up, 1 sec pause with chin over bar, 1 sec pause halfway down

Front Squat + Back Squat
5 Supersets:
3 Front Squats
6 Back Squats
Rest as needed between sets

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%

Flintstones:
50 Wallballs 20/14
40 Single Arm Alternating DB Snatches 50/35
30/24 Cal Bike
20 T-2-B
10 Muscle Ups

Brother Bro’s Barbell Club

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

3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds: 10 Jumping Lunges + 5 Pullups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 90 seconds, for 7:30 (5 sets):
Hang Power Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Set 5 = 1 rep @ 85% of 1-RM Power Snatch

D.
Every 2:30, for 12:30 (5 sets):
Back Squat x 4 reps @ 80-85%

We want this to be challenging by the last 2 sets, but, not maximal.

E.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed

Performance Power Training