Warm Up: 5 mins
3 Over Unders / Side
10 Air Squats
3 Torso Circles / Side
10 Burpees
3 Hip Circles / Side 10 Lunges

Strength: 15 Mins
Deadlift  **90%  + 10 LBS** 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.

Metcon:

Metcon: 25 mins
In Teams of Two Complete
5 Rounds of
4 Min AMRAP
8 Cal Row/Bike
6 Deadlift (135/95)
4 Burpees

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.

Post Score on white board.

Elite Competition Class

1. Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

2. Conditioning
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

3. Skills
AMRAP 5:
7 Unbroken Toes to Bar

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

B.
In 20 minutes, establish a 1-RM Snatch

C.
Every 2 minutes for 12 minutes (6 sets):
Clean & Jerk x 1 rep

*Set 1 @ 75%
*Set 2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 85% of 5-RM weight

E.
In 12 minutes, establish a 3-RM Bench Press

Performance Power Training

Friday, May 25th, 2018
Jet Fuel:
500m Row
3x
30mtn climbers
:30 Hollow
-then
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Squat
6×4 @55%
Deadlift
10×1 @65%

GainCity:
3×20 Weighted Hip Extensions
3×20 GHD Situps

Afterburner:
12-10-8-6-4-2
Front squats+10lbs
Lunges (total)