Warm Up: 5 Mins
500 M Bike or 250 Row
10  complex (Snatch Pull, Hang Power Snatch, OHSQ)
500 M Bike or 250 Row

Strength: 12 Mins (De-load Week)
Back Squat 90% + 20lbs 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: 15 Min Cap
4 Rounds
11 Cal Bike or Row
9 Power Snatch 95/65
31 Double Unders or 62 Single Unders
Then
31 Over Head Squats  95/65

Metcon: 15 Min Cap
4 Rounds
11 Cal Bike or Row
9 Power Snatch 95/65
31 Double Unders or 62 Single Unders
Then
31 Over Head Squats  95/65

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
4 Hang Snatch

*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 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 75 seconds, for 10 minutes (8 sets):
Hang Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Set 3-4 = @ 2 reps @ 75% oif 1-RM Snatch
*Sets 5-8 = 1 rep @ 80-83% of 1-RM Snatch

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

*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk

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

*Sets 1-2 = 7 reps @ 65-70%
*Sets 3-4 = 5 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 9th, 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

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:
Tabata, alternating (8mins):
Pushups
Assault Bike