Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 4 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep @ 80%

D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

E.
Three sets of:
Chinups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds

Performance Power Training

Wednesday, February 12th, 2020

Active Rest Day
Accumulate 5 minutes of L-sit
*every break, assault bike 20 Calories
-OR-
HUMPDAY PUMPDAY!!
20 mins Max Rounds:
5 Bench Press @bodyweight
10 Squats @bodyweight
20m Prowler Push @bodyweight
*scale weights as needed
*If you don’t have a sled, sub with odd object shoulder carry. Make it really heavy and make it 40m instead of 20m.
**If there isn’t enough room on the rig for all the bench presses and squats, then make the squat come from the floor and have people clean it. Keep it a back squat, so theyll have to press it overhead and onto their backs. These weights will probably have to be considerably lighter**
-then
Tabata Girth Differential:
DB Curls
DB Push Press
DB Kickbacks
*Go for 12 minutes
*Every :20 round, alternate from curls to push press to kickbacks, so each exercise gets 8 rounds of :20 of work.