Warm Up: 5 Mins
2 Rounds
100 M Run or 150 Row
8 Snatch Grip DL
8 Hang Power Snatch
8 Back Rack Push Press
8 Sit Ups

Home Strength:
Every 90 seconds, for 9 minutes (6 sets):
DB/KB Snatch Complex

• 3 DB power snatch
• 3 DB snatch
• 3 OHS
• = 1 Rep

*Set 1 = Right Arm
*Set 2 = Left Arm
*Set 3 = Right Arm
*Set 4 = Left Arm
*Set 5 = Right Arm
*Set 6 = Left Arm

Home WOD: 
3 rounds (10 min Cap)
24 DB/KB Two Hand Thrusters or Wall Balls
12 Anchor Point T-2-B
6 DB/KB Power Snatches

Rest 2:00

3 rounds (10 min Cap)
24 DB/KB Two Hand Thrusters or Wall Balls
12 Anchor Point T-2-B
6 DB/KB Power Snatches

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Squat Snatch

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%

Metcon: 
3 rounds (10 min Cap)
24 WB 20/14
12 T-2-B
6 Hang Power Snatches 135/95

Rest 2:00

3 rounds (10 min Cap)
24 WB 20/14
12 T-2-B
6 Hang Power Snatches 135/95

Elite Competition Class

Pegboard Practice
AMRAP 3:
21/15 Calorie Ski Erg
Max Pegboard Ascents

Rest 3 Minutes

AMRAP 3:
21/15 Calorie Ski Erg
Max Pegboard Ascents

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

Set 1: 35% 1RM Snatch
Set 2: 40% 1RM Snatch
Sets 3-5: 45% 1RM Snatch

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch @ 60%
Minute 2: 1 Squat Snatch @ 64%
Minute 3: 1 Squat Snatch @ 68%

Minute 4: 1 Squat Snatch @ 64%
Minute 5: 1 Squat Snatch @ 68%
Minute 6: 1 Squat Snatch @ 72%

Minute 7: 1 Squat Snatch @ 68%
Minute 8: 1 Squat Snatch @ 72%
Minute 9: 1 Squat Snatch @ 76%

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

• Barbell Loaded at 63% 1RM Front Squat

“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag

Brother Bros Barbell Club

Monday (Session One)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds:
10 Jumping Lunges + 5 Pull-Ups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

*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):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

Use this as a warmup & to practice your pull underneath the bar.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean & Power Jerk x 1 rep

*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in dip & 2 second pause in catch x 1 rep @ 60-65% of 1-RM Split Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 5 reps @ 50-65% of 1-RM Back Squat

E.
Two sets of:
Chin-Ups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds

Performance Power Training

Monday, May 11th, 2020 

Jet Fuel: Ski Erg, or Assault Bike aggressively for 1 minute
-then
Tabata alternating:
Renegade rows https://youtu.be/7qZBfOlLiWA
*Use lightweight, focusing on core stability and db control
Push Press
-then Mash Upper Body

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Speed Bench/Pushups-Superset
7x
3 Bench Press @60%
Max Reps Pushups
**Superset-Perform 3 bench press and immediately perform max reps pushups without rest. Then rest as needed before the next set.
**Scale to get at least 10 reps pushups
-then
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.

GainCity:
-Red tier only: 5xmax reps pushups
**Scale to get at least 10 reps pushups
—-Everyone performs the following:
-5×25 DB CSR (chest supported rows) https://youtu.be/JIl8pvixHVA
*For today, hold DBs in line with the bench
-3xDB Curl Dropsets https://youtu.be/kC77aqqsEMc
*Perform 4 dropsets (including the first set)
*Start with a weight you can get 20ish reps
*Max reps of each sub-sequential weight
-5xmax reps dips
*Scale to get 20ish on the first set.
*Preferably NOT on rings. Use a dip bar if available or benches or boxes or GHD Bars. Scale anyway needed. Slingshot ok. Help from Feet ok.

After Burner:
Get as far as possible in 5 minutes:
1, 2, 3, 4, 5, 6, 7…etc
Burpees
Situps