Have you noticed how jacked Cedric has gotten? Hard work and dedication certainly pays off!

Great Job Cedric keep up the hard work.

Warm Up: 5 mins
Plate warm up

Mobility: 7 mins
90 Sec /side Calf Smash
90 /side Hamstring Smash

Strength: 15 Mins
Deadlift  **90%  + 20 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 15 Min Cap
In Teams of Two Complete
16 Min AMRAP
8 Cal Row
8 Bench Press 115/75
8 Russian KB Swings 53/35
Complete a full round then rest while your partner does the same. Only one person can work at a time.

Post Score on white board.

Elite Competition Class

1. Clean and Jerk Technique
5 Sets of the Complex:
Power Clean
Low-Hang Squat Clean
Front Squat
Push Jerk

Set 1 – 70%
Set 2 – 74%
Set 3 – 78%
Sets 4 and 5 – Build to a Heavy

2. Dumbbell Thruster
Build to a Heavy Set of 8 Reps

3. “300” 
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “X” Dumbbell Movement (70’s/50’s)
15 GHD Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches 
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 3 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hip Power Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Power Snatch
*Sets 3-4 @ 75% of 1-RM Power Snatch
*Sets 5-6 @ 80% of 1-RM Power Snatch

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 75%
*Set 8 – 2 reps @ 80%
*Set 9 – 2 reps @ 85%
*Set 10 – 2 reps 85-90%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 – 4 reps @ 80%
*Sets 4-5 – 8 reps @ 70%

Performance Power Training

Friday, June 15th, 2018
Jet Fuel:
50 Jumping Jacks
20 Walking Lunges
Couch Stretch
Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo

20 Banded Good morning

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Pause Squat
10×3 @50% (First 2 reps, 2 count pause, last rep, fast!)
Deadlift
10×1 @60%

GainCity:
-Wall Sit https://youtu.be/6PXbtVaklrk
3×1 minute
*Add weight if able
*Keep back and shoulders against the wall
*stay below parallel and keep in a proper squat stance
-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20
3×8 (each)

Afterburner:
3 Rounds:
250m Row
10 Power Clean @bodyweight
*Does not need to be touchngo at all. Singles are fine, but the weight should never be stared at. It should be able to be picked right back up again. Scale accordingly.