Jay turned 47 this past weekend 5/25, we hope you had a great Birthday! 

Warm Up: 5 mins
3 Rounds
10 Banded Good Mornings https://www.youtube.com/watch?v=affEcxlRurY
10 Banded Bicep Curls
10 Banded Hamstring Curls https://www.youtube.com/watch?v=o33__4avqj8

Strength: 15 Mins
Deadlift  **90%  + 20 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: 25-30 Min Cap
“Hell and Heaven 47″ Happy BDay Jay!
For time:
47 KB Goblet Box Step Up 20″/16” 35/25
47 Jumping Pull Ups
47 KB/DB Deadlift 70/53
47 Walking Lunge (47 steps)
47 K-2-E
47 DB Floor Press 70/53
48 Single Arm DB Floor Sweepers 70/53 (24 each side)
47 Wall Balls 20/14
47 Burpees
48 Alternating DB Bicep Curls (weight = players choice)

Post Score on white board.

Elite Competition Class

1. 3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

2. Tempo Front Squat + Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

3. Conditioning
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching.

If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
In 20 minutes, establish a 1-RM Clean & Jerk

C.
Every 90 seconds, for 12 minutes (6 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 80%
*Sets 3-4 – 1 rep @ 85%
*Sets 5-6 – 2 reps @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps

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

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 3 reps @ 90-95% of your 3-RM Bench Press

Performance Power Training

Friday, June 1st, 2018
Jet Fuel:
Soon to be relatively famous fast feet drills https://youtu.be/mX00T4uuPtI
-then
2 attempts at
5-10-5 https://youtu.be/kScp4s4kFsY
-then
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Volume Deadlift/Speed Squats
Every 2 minutes, for 5 sets (10 minutes total)
10 Deadlift @40%
2 Speed Squat @50%
*Treat each set as a superset. Go directly from Deads to squats, then rest.
(10 minutes)

GainCity:
-KB SIngle Arm Suitcase Deadlift/Farmer Walk https://youtu.be/HwryrdCtrIM https://youtu.be/G8tS1pSrC5c
3×8+20m(each)
*Perform 8 deads left arm then walk 20m without setting the KB down. Then Switch to right arm. Repeat 3 times. Weight will be dependent on being able to hold hips and shoulders square. Do not go to heavy so proper posture and position cannot be maintained.
-100 Walking Lunges

Afterburner:
It’s Baaaaaaaaack!
50 Calories Assault bike AFAP
*Scale to 30 if needed
*This is an all out assault on the bike. Whatever your scale, it should take about 1 minute or less. Max effort cannot be stressed enough. Get after it. This should be one of the nastiest minutes ever.