Put it on the books! Saturday June 16th at 10:00am Sam Starlin will be at CFDNR taking all DNR athletes through a free PPT Seminar.

Warm Up: 5 mins
2 Rounds
10 Single Unders
8 Push Press unloaded bar
10 Double Unders or attempts
20 Plank Hold

Mobility: 5 Mins
2 Min /side LAX ball Shoulder Drill

Strength: 15 Mins
Strict Press  **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% 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: 10 mins
10 Min AMRAP
5 Shoulder to Overhead 115/75
10 Front Squats 115/75
15 Double Unders 2:1 Singles

Post Score on white board.

Elite Competition Class

1. Event #5 
For Time:
21-15-9
Handstand Push-ups
Toes to Bar
Calorie Bike

Directly Into..

2 Rounds:
20 Dumbbell Box Step-Overs (24/20) (70’s/50’s)
50′ Dumbbell Walking Lunge, Right Arm Overhead (70’s/50’s)
50′ Dumbbell Walking Lunge, Left Arm Overhead (70’s/50’s)

2. Recovery
Not for Time or Intensity:
4 Rounds:
500 Meter Row
50 Double Unders
400 Meter Air Runner

Brother Bro’s Barbell Club

 (Session Two)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch x 1 rep

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

B.
In 18 minutes, establish a 1-RM Power Clean + Power Jerk

C.
In 18 minutes, establish a 1-RM Front Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6-8 reps

Performance Power Training

Thursday, May 31st, 2018
Jet Fuel:
Tabata alternating (4 mins total):
Plank/Burpee
-then
3xSuperset using Lightweight Plates
8 Lateral Raises
8 Rear delt flyes https://youtu.be/5Ll3fwGjvYA
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Thick board
Max 5
-then
5×3 @5rep weight

GainCity:
-Single Arm Sled Row/Pullups https://youtu.be/dep6fbQdQ90
3x50m (each)
10 Pullups (scale as needed no kips)
*Alternate rows and pullups. Perform 50m row down using 1 arm, then 50m row back using the other, then perform 10 pullups. Repeat for 3 sets.
*Use a weight that allows for focus on the back, i.e. it doesn’t require leg drive or opening of the hips in order to row. Work trunk stability. Error on lighter this week.
-3×12
Seated Arnold Press https://youtu.be/caWej_FrVTU

Afterburner:
5 min Max Rounds:
10m Bear Crawl
5 Pushups (scale to knees if needed)
*10m bear crawl down, 5 pushups, return 10m bear crawl, 5 pushups, etc