Warm Up: 0:00 – 40:00 
Bench Press warm up sets and mobility

Mobility:
Perform mobility between strength sets

Strength: 40 Mins
Bench Press
1 Rep Max

Home WOD: 10 Min Cap
5 Rounds for time:
100 M Run
8 Floor Press 155/110
5 Cleans 155/110

Metcon: 10 Min Cap
5 Rounds for time:
100 M Run
8 Floor Press 155/110
5 Cleans 155/110

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
3 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):
Slow Pull Muscle Snatch 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):
Tall Jerk x 2 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 = @ 75% of 1-RM Snatch
*Sets 4-6 =- @ 80-83% of 1-RM Snatch

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

*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk

D.
Every 75 seconds, for 8:45 (7 sets):
Back Squat x 2 reps @ 80-85%

Focus on SPEED & attacking these reps!

E.
Three sets of:
Chin-Ups x 10 reps
V-Ups x max reps in 1 minute
Rest 45 seconds

Performance Power Training

Friday, Nov 20th, 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+10lbs
Deadlift
3×20 Deadlift @90% of heavy 20 from last week
2mins rest between sets
**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:
Complete in order:
100 Air Squats,
100 walking Lunges
**Last week they could be broken up any way. This week, they must be performed straight through. 100 then all 100**