Warm Up: 0:00 – 40:00 
Back squat warm up sets and mobility

Mobility:
Perform mobility between strength sets

Strength: 40 Mins
Back Squat
1 Rep Max

Home WOD: 10 Min Cap
10 Min EMOM
Min 1: 200/175 m Row or 500/400 m Bike
Min 2: 14 Alt Back Rack Lunges 95/65

Metcon: 10 Min Cap
10 Min EMOM
Min 1: 200/175 m Row or 500/400 m Bike
Min 2: 14 Alt Back Rack Lunges 95/65

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats

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

*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 Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

B.
Every 75 seconds, for 10 minutes (8 sets):
Mid Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch

*Start at 75% and aim to work up to 85% as the sets go on.

C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep

*Sets 1-3 = @ 70-73% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75-78% of 1-RM Clean & Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat

*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 6 reps @ 75%

E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 45 seconds

Performance Power Training

Monday, Nov 16th, 2020
Pre-Flight: Volume Bench Press and some back supersets

Jet Fuel:
3mins get warm anyway (bike, row, etc)
3x
10 pullups
10 pushups
10 shoulder prehab https://youtu.be/ogDO1b1cgEU
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
2×20 Lightweight, less than 50%
-then
2×20 AHAP+10lbs from last week

GainCity:
-BB Shoulder Press
3×10
-Superset
3x
10 DB Bent over Rows AHAP → 1min Bandy Rows https://youtu.be/ERRurimmLg4 (may be done seated or standing)
-Curls
3x
21’s
-Superset
3x
Max Dips → 30 Bandy pushdowns https://youtu.be/llCOtaJIzNw

Afterburner:
100 Pushups
*every break, 10 cal bike