Warm Up: 5 Mins
10 /side Front and Lat Kicks
10 Snatch High Pull
10 High Hang Power Snatch
10 Back Squats
25 Double Unders

Mobility:
Perform mobility between strength sets

Strength: 15 Mins
Back Squat **90%  + 20 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: 15 Min Cap
3 Rounds
75 Double Unders
50 Air Squats
10 Squat Snatches 155/105 OR 20 Alt. DB Snatches 50/35

Metcon: 15 Min Cap
3 Rounds
75 Double Unders
50 Air Squats
10 Squat Snatches 155/105

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
Two Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
Two Rounds: 10 Jumping Lunges + 5 Pull-Ups

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):
Tall Clean x 2 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 minute, on the minute, for 6 minutes (6 sets):
No Feet Power Snatch x 1 rep

*Sets 1-3 = @ 65%
*Sets 4-6 = @ 70%

Start with your feet in your landing position. Your heels can come up off the ground but your feet shouldn’t move.

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75%

The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.

E.
Two sets of:
Pullups x 8 reps
Hollow Rock x 45 seconds
Rest as needed

Performance Power Training

Monday, Nov 2nd, 2020
Pre-Flight: Bench Press dropsets to failure, weighted chinups, db shoulder press, your own curls/tris, and a blowout of shoulders with medball tosses and handstand holds

Jet Fuel:
2x
10 Pushups
15 Lunge Lateral med ball throws https://youtu.be/oz_yJVTpg7k
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench/Burnout Dropset
Speedy Bench
7×3 @55%
Burnout Dropsets https://youtu.be/9hiGRoUrcMA
1xMax Reps, Starting @60%
**Complete 6 suspersets of bench press, non-stop, max reps, decreasing in weight, down to the empty bar or near. Using small plates, load the bar to 60%. Complete max reps, then immediately strip some weight and hit max reps again. Strip more weight and hit max reps again. Do this 6 times, all the way down to at or near empty BB.** https://youtu.be/47t0NtU5FoQ This CT Fletcher video shows the basic idea. In the video, he goes for 10 reps at each weight, working to 200 reps. We’ll be going for max reps at each weight, and only decreasing in weight. Not going back up again.

GainCity:
-Chinups (palms facing toward you)
5×5 AHAP (weighted if possible, otherwise scale to get 5 each set)
-Seated DB Shoulder Press
4×12
-Curls/Triceps Of your choice
4×12 (each) *questions, ask coach

Afterburner:
For Time (As fast as possible):
50 Med Ball Burpee wall throws
**Perform a burpee holding the medicine ball, and throw the ball at the wall. Catch and repeat 50 times.
*Stand at a distance from the wall so the med ball can be caught without hitting the floor. Throw the ball explosively.