Lots of awesome happened this weekend. Alex Opper got married, Marie and Annie took 1st in the RX division at Taco’s and Tequila Throwdown, Steve Nichols and his beautiful 68 Camaro won the Best Muscle Car award at the Old Town Car Show! 

Then Its Gabe Knapp’s 16th Birthday today!

Warm Up: 8 mins
200 M Run
Samson Stretch east/west
Then
12 Plate Thrusters 15/10
3 Dragon Flags or anchor point T-2-B
9 Plate Thrusters
3 Dragon Flags or anchor point T-2-B
6 Plate Thrusters
3 Dragon Flags or anchor point T-2-B

Mobility: 6
3 mins per leg Quad Smash

Strength: 15 Mins
Back Squats  **90%  + 20 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 20 Min Cap
21-18-15-12-9-6-3
Thrusters 95/65
V-Ups (RX +GHD sit ups)

Post Score on white board.

Elite Competition Class

1. Box Squat
On the Minute x 10
2 Box Squats
Set box to just below parallel. Aim is less about weight and more speed off the box.

2. Front Squat
Build to a Heavy Single for the Day

3. Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
Build to moderate load. Rest as needed between sets, but no more than 1 minute.

4. Squat Clean Thruster
On the Minute x 10:
1 Repetition (Building in Weight)

5. Conditioning
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (155/105)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (155/105)
9 Lateral Barbell Burpees
9 Thrusters (155/105)

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Drop to Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 18 minutes (9 sets):
Clean + Hang Clean + Jerk x 1 rep

*Sets 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 75% of 1-RM Clean & Jerk
*Sets 7-9 @ 80% of 1-RM Clean & Jerk

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

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Stationary Dips x 10 reps
Rest 30 seconds
Romanian Deadlift x 10 reps @ 60% of 1-RM Clean
Rest 60 seconds

Performance Power Training

Monday, June 4th, 2018
Jet Fuel: Partners, 20 second stations:
A-Assault bike arms only
B-Plank
-Switch
A-Assault bike arms only
B-Pushup
-Switch
A-Assault bike arms only
B-DB Overhead hold
-Switch
A-Assault bike arms only
B-DB Push Press
-Switch
-then
No partners
30 Band Pull aparts https://youtu.be/4lGB6YWuwlA
30 Band Face pulls

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench vs. Bands (close-grip/comp grip) https://youtu.be/GYf9u7IXebw
On the minute:
Close Grip 10×3 @55%
Comp Grip 5×3 @60%
*Comp grip is competition grip. Wherever you would place your hands normally
-then
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.

GainCity:
-Single Arm Kneeling Land Mine press https://youtu.be/gp14Yw6kbkI
3×12+10lbs
-3xMax Inverted Supine Bar Rows (elevated)+Max scaled https://youtu.be/vxw5FyYBvZo
*Perform max reps at a harder version, then immediately scale to an easier version and perform max reps.
-3×30
Bandy Curls https://youtu.be/eoWDUIK4gmM
Bandy Pushdowns https://youtu.be/llCOtaJIzNw

After Burner:
3 rounds AFAP (as fast as possible) https://youtu.be/PiN8_e5xdPI
12 DB Hang Power Snatch Right hand +10lbs from last week
*10m Overhead Walk
12 DB Hang Power Snatch Left hand
*10m Overhead Walk
*Alternate arms after each complete set i.e. perform 12 DB HPS left hand and walk 10m overhead with left hand. Then perform 12 DB HPS right hand and walk 10m overhead with right hand.