Warm Up: 5 Mins
Plate Warm Up

Mobility:
Perform mobility between strength sets

Strength: 12 Mins (De-load Week)
Bench Press 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
Partner Up
1600 M Run
60 Push Ups
⇓⇑
2000 m Row
30 Dips

Partner A starts with 1600 M Run followed by 70 Push Ups into 2000 m Row and finishing with 35 dips
Partner B starts with 2000 M Row followed by 35 Dips into 1600 M Run and finishing with 70 Push Ups
Advanced Athletes wear a weight vest

Metcon: 30 Min Cap
Partner Up
1600 M Run
60 Push Ups
⇓⇑
2000 m Row
30 Dips

Partner A starts with 1600 M Run followed by 70 Push Ups into 2000 m Row and finishing with 35 dips
Partner B starts with 2000 M Row followed by 35 Dips into 1600 M Run and finishing with 70 Push Ups
Advanced Athletes wear a weight vest

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Snatch
5 Muscle Cleans
5 Power Cleans
5 Clean & Jerks

*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):
Snatch Balance 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 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 minutes, for 12 minutes (6 sets):
Snatch Lift Off +Snatch Pull +Power Snatch + Snatch

*Sets 1-3 = @ 70% of 1-RM Snatch
*Sets 4-6 =- @ 75-78% of 1-RM Snatch

C.
Every 90 seconds, for 12 minutes (8 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep

*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Cleawn & Jerk
*Sets 7-8 = @ 80% of 1-RM Clean & Jerk

D.
Every minute, on the minute, for 7 minutes (7 sets):
Back Squat x 2 reps @ 75-80%

Focus on SPEED & attacking these reps!

E.
Three sets of:
Pull-Ups x 10 reps
Sit-Ups x max reps in 60 seconds
Rest 45 seconds

Performance Power Training

Friday, Nov 13th, 2020
Pre-Flight: Volume Squat/Dead…Goodnight

Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
10 Single arm, single leg, DB row. *just like a regular single arm DB row but raise your back leg up off the floor, straight behind you to make this a unilateral stability exercise*
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Dead
Squat
1×20 lightweight
1×20 AHAP
Deadlift
1×20 lightweight
1×20 AHAP
**of course there are still more warmup sets than what are written**

GainCity:
-Bandy Leg Curls/Extensions
4×20 (each)
-Superman/Side Plank/Hollow
3x
Alternate movements, holding 10 seconds each, rest 10 seconds between movements. Repeat until I start to sweat. I’ll let you know when I begin sweating. It will take a while.

Afterburner:
100 Air Squats, 100 walking Lunges partitioned anyway