Don’t forget this Saturday the 14th is our Ladies night and Guys night out. Ladies will meet at Union in Old Town at 6:00pm, Gents will meet a Maxline Brewing at 6:00pm! If you have any questions ladies contact Coach Bre, Guys contact Coach Kody/Kyle

Warm Up:
High Knees (east to west)
ButtKicks (east to west)
Samson Stretch (east to west)
Then
Med Ball Warm Up

Mobility: 8 Mins
2 Min per side lax ball T-spin drill
2 mins per side lax ball chest/shoulder

Strength: 12-15 Mins
Strict Press using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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.

Metcon:
3 Rounds
200 M KB Single Arm Farmer Carry 53/35 (switch arms at 100 m)
21 KB Swings 53/35
12 HSPU

Post Score on white board.

Elite Competition Class

1. Barbell Cycling
For Time:
7 Rope Climbs (15′)
6 Power Cleans (275/185)
5 Front Squats (275/185)
4 Squat Cleans (275/185)
3 Clean and Jerks (275/185)
Athletes choice on squat or power on final three repetitions.

2. Conditioning
For Time:
70/50 Calorie Row
50 Power Cleans (135/95)
30 Burpee Box Jump Overs (30/24)
150′ Front Rack Walking Lunge (135/95)

3. Body Armor
A) 4 “Giant Sets”:
6 Push Press
6 Deadlifts
Build to a heavy set of 6 on both over the 4 sets.

B) 4 “Giant Sets”:
25 GHD Sit-Ups
10 Barbell Good Mornings (Athlete’s Choice on Weight)

For “Giant Set” complete both movements back to back, then rest as needed.

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Do this for 2 reps)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85% of 1-RM Power Clean

(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 – 4 reps @ 75%
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 80%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 80-85%

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 8 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 6 reps