Warm Up: 5 Mins
2 Rounds
20o M Run or 250 Row
5 Hang Power Snatch
4 Sit Ups
20 Double Unders

Home Strength:
Every 90 seconds, for 9 minutes (6 sets):
Snatch High Pull  +  Hang Power Snatch + Over Head Squat = 1 rep

*Set 1 = 2 reps
*Set 2 = 2 reps
*Set 3 = 2 reps
*Set 4 = 1 rep
*Set 5 = 1 rep
*Set 6 = 2 reps

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

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

Home WOD: 12 min Cap 
“May The 4th Be With You”
4 Rounds
10 Anchor Point T2B-3PO
20 Alternating Single Hand Solo DB/KB Snatch
30 Jabba The Double Hunders

“Do Or Do Not, There Is No Try.” – Yoda

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

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%

8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 70%
60 sec rest between sets

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

Metcon: 15 Min Cap”
“May The 4th Be With You”
4 Rounds
10 T2B-3PO
20 Alternating Single Hand Solo DB/KB Snatch
30 Jabba The Double Hunders

“Do Or Do Not, There Is No Try.” – Yoda

Elite Competition Class

Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

Set 1: 50% of 1RM Front Squat
Sets 2-5: Build to Heavy Complex

“Workaholic”
3 Rounds:
30/20 Calorie Row
21 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
15 Devil’s Presses (50’s/35’s)
21 Double Dumbbell Thrusters (50’s/35’s)

Odd-Object Conditioning (A)
3 Pegboard Climbs
6 D-Ball Cleans
9 D-Ball Squats
2 Pegboard Climbs
4 D-Ball Cleans
6 D-Ball Squats
1 Pegboard Climb
2 D-Ball Cleans
3 D-Ball Squats

Odd-Object Conditioning (B)
On the 6:00 x 3 Sets:
21/15 Calorie Ski Erg
12 Box Step-Overs (80’s/55’s) (24″/20″)
21/15 Calorie Echo Bike

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 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep

Do not go heavier than 60% of your 1-RM Power Clean. This is just a warm-up.

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee) x 1 rep

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

C.
Every 2 minutes, for 10 minutes (5 sets):
(Behind The Neck Split Jerk + Split Jerk) x 1 rep

*Set 1 = @ 75% of 1-RM Split Jerk
*Set 2 = @ 80% of 1-RM Split Jerk
*Set 3 = @ 85% of 1-RM Split Jerk
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Split Jerk

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
Three sets of:
Pull-Ups with a 4 second upward phase x 6 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Performance Power Training

Monday, May 4th, 2020

Jet Fuel: 3x
10 cal bike
10 Pushups
20 band pull aparts https://youtu.be/4lGB6YWuwlA 
-then
4mins:
:10 work, :20 rest
Plyometric Pushups
https://youtu.be/2AuSChp0o_g 

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench
5×4 @45% -First 2 reps 3 count lower, last 2 reps, fast
5×4 @55% -First 2 reps 3 count lower, last 2 reps, fast
5×2 @65% -First rep 3 count lower, last rep, fast
-then
Shoulder Press
3×5
*same as last week

GainCity:
3xSuperset:
12 T-Bar rows AHAP https://youtu.be/jpfP2aaXO28 (use a towel or straps if you dont have a tbar handle)
20 (each) SIngle arm DB row

3xSuperset: https://youtu.be/8oP_kVH5XeQ 
10 DB Front Raise
10 DB Lat Raise
Max reps DB Shoulder press

3xSuperset:
15 BB Curls
30 Banded pushdowns https://youtu.be/llCOtaJIzNw 
**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.

After Burner:
For Time:
10-8-6-4-2
Pullups
*5 Power Snatch and 15 Situps after every set of Pullups
*Pullups are strict
*Pullups ans snatch change places this week and situps are thrown in the mix