New ZOOM Class!
Starting Monday 4/13, there will be a 7:00 A.M. class in lieu of the 9:30 A.M. class. Sign up via MindBodyOnline at least 30 mins before the class start time.

Weekly Class Schedule is as follows:
Monday
7:00 a.m – Kody
12:00 p.m – Kyle
5:30 p.m – Kyle

Wednesday
7:00 a.m – Kody
12:00 p.m – Ana
5:30 p.m – Ana

Friday
7:00 a.m – Kody
12:00 p.m – TJ
5:30 p.m – T

Warm Up: 5 Mins
2 Rounds
20 Sec High Knees
20 Sec Butt Kicks
10 Snatch High Pulls
10 Power Snatch
8 Air Squats
Then:
90 Sec /side Samson Stretch

Home Strength:
Tempo or “Slow” Squat Snatch
3×3 With a 2 Second pause in the receiving position
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Back Squat 2-3-1-0
3×5
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Home WOD: 13 min Cap 
10-9-8-7-6-5-4-3-2-1
KB/DB Power Snatch
Back Squats or Goblet Squat
Burpees

Strength:
Tempo or “Slow” Squat Snatch
3×3 at 65, 70 & 72%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 65%
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 13 Min Cap
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 135/95
Back Squats 135/95
Burpees

Elite Competition Class

On the 0:00… Snatch Technique (A)
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

Set #1 – 35%
Set #2 – 40%
Set #3 – 45%
Set #4 – 47%
Set #5 – 50%

STIMULUS
GENERAL
Week 2 in this complex, building on last week’s percentages
(6) reps in each complex
Overhead Squats and Snatch Balance reps have a (3 second) pause at bottom
Technique loads (lighter side, done with full focus)
Hold onto the bar for the entire complex
MOVEMENTS

MUSCLE SNATCH
Trains bar path and our turnover speed
Upon hip extension, the knees do not rebend (ala, power snatch)
Forces us to pull powerfully, along with an aggressive wrist turnover
Keep the bar close, with elbows high to the outside
Pull -> punch… aggressive push overhead to finish

PAUSING OVERHEAD SQUAT
Building positioning here
(3) second pause in the bottom of each repetition
Two focus points for positioning here:
Shoulders… externally rotate (armpits forward)
Feet… check in with our weight placement (heels down, and toes glued down)

SNATCH BALANCE
Trains the speed beneath the bar
Dip + drive with the bar on the backrack just enough to make it weightless
We then drive ourselves down, versus the bar up
Speed is everything here… less about weight, and more about how fast can we moveMOVEMENT VIDEO
Snatch Complex
Video

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions

STIMULUS
GENERAL
Week #2 of a 5 week squat cycle
Each minute consists of a single front squat and three back squats
Same weight is used throughout, and all reps come from the rack
Today’s load is on the light/moderate side as we set the baseline
Next week we will be building in percentages

MOVEMENT PREP
Warmup Sets
Build to our percentage for the day and complete:
1 Front Squat
1 Back Squat

“Barbarian”
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row

Wearing a 20/14 Weight Vest

STIMULUS
GENERAL
A new round starts every 10 minutes in this longer bodyweight cardio piece (0:00 – 10:00 – 20:00You’ll complete the 5 listed movements for time and rest whatever time remains until the next round begins
For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest
With rest built in, let’s try to push the pace through these movements
Record all three times – as your score is the slowest of the three rounds
Let’s cap these rounds at 9 minutes to ensure we have at least 1 minute of rest
If you don’t have a weight vest, simply complete the workout as written with no vest

UPPER BODY MOVEMENTS
Let’s choose a weight vest, variations and/or rep numbers that allows you to complete the pull-up and push-ups in no longer than 90 seconds each
See further down the page for movement subs

STRATEGY
GENERAL
This workout is structured in a way that allows you to push for big, fast sets on each movement
First off, we have rest built in to each round
Secondly, we switch body parts on each movement (upper pull, upper push, midline, lower push, total body pull)
This lack of interference enables us to maintain intensity as we progress

UPPER BODY MOVEMENTs
The first two movements of each round will likely provide the biggest muscular challenge of the workout, especially with the weight vest
While we can aim to bite of bigger sets than we normally would, let’s consider how we see ourselves breaking these up in rounds 2-3 when considering our initial strategy
Think about the following sets for each movement

Pull-ups:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s

Push-ups:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6’s

LAST 3 MOVEMENTS
The last three movements of each round will provide a different challenge than the first two
While we have to consider how to break up the push-ups and pull-ups, we will not break the sit-ups, air squats, or rowing into several sets
The focus here is more on how quickly to cycle these reps
Let’s lean towards being intelligently aggressive – meaning move at a fast pace that you still see yourself holding in the later rounds

SUBS
Pull-ups
No Weight Vest
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
10 Strict Pull-ups
Push-ups
No Weight Vest
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups

MOVEMENT PREP
Warmup Set
3 Pull-ups
6 Push-ups
9 AbMat Sit-ups
12 Air Squats
150 Meter Row”

Odd-Object Conditioning
4 Giant Sets:
50′ Yoke Carry
4 Sandbag Cleans Over Yoke (150/100)
50′ Yoke Carry

Rest 2 Minutes Between Sets

STIMULUS
GENERAL
It is your choice on what weights to use for the Yoke on each round
Choose heavier loads, but weights that allow you to complete the 50 feet unbroken each time
You can increase loading or stay at the same challenging weight across the 4 round
Set the upright of the Yoke to whatever height you typically use for the carry (around chest height) and that will be the height you will have to get the sandbag over
You can go under the Yoke upright instead of around or over to complete the next sandbag clean
Move with a purpose during the 3 stations and rest 2 minutes after each rounds

MOVEMENT VIDEOS
Yoke Carry: Video

Sandbag Clean Over Yoke: Video

SUBS
Yoke Carry
50′ Back Rack Barbell Carry
150′ Double Dumbbell Farmers Carry
Sandbag Cleans Over Yoke
D-Ball Cleans Over Yoke
8-12 Double Dumbbell Power Cleans (Depending on Weight)

MOVEMENT PREP
Warmup Set
25′ Yoke Carry
2 Sandbag Clean Over Yoke
25′ Yoke Carry

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip BTN Push Press + 2 Overhead Squats

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

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 11 minute mark…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat

*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 6 reps @ 70-75%
*Sets 5-6 = 4 reps @ 75-80%

D.
Three sets of:
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Barbell Strict Press x 8 reps
Rest 60 seconds

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
3- Position Snatch x 1 rep

Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 70-75%

Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.

E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds

Performance Power Training