Warm Up: 5 Mins
400 M Run
5 Muscle Cleans
10 Power Cleans
10 Front Squats
10 Strict Press

Strength: 15 Mins
Hang Power Clean Drills – 5 Mins
-Aim for a Half Squat Receiving Position
4×8 Hang Power Cleans – 10 Mins
Start at 50% and build. No higher than 60%

Home WOD: 25 Min Cap
“Bulger” At Home
10 Rounds For Time:
150 M Run
7 Chest to Bars OR Bent Over Rows
7 Front Squats (135/95) OR Goblet Squat
7 HSPU or Strict Press

Metcon: 25 Min Cap
“Bulger” 10 Rounds For Time:
150 M Run
7 Chest to Bars
7 Front Squats (135/95)
7 HSPU

Elite Competition Class

Snatch Technique
On the 2:00 x 3 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

Snatch
On the Minute x 8:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minutes 9-15: Build to a Heavy Single

Back Squat
10-Rep Max

Conditioning
“Sweat Sixteen”
5 Rounds:
21/15 Calorie Assault Bike
9 Toes to Bar
6 CTB Pull-Ups
3 Bar Muscle-Ups
“X” Overhead Squats

Round #1 – 10 Reps @ 185/135
Round #2 – 8 Reps @ 205/145
Round #3 – 6 Reps @ 225/155
Round #4 – 4 Reps @ 245/165
Round #5 – 2 Reps @ 265/175

WORKOUT BRIEF

STIMULUS

DESCRIPTION

• This triplet workout is centered around some “grunt work” style movements performed with a pair of dumbbells
• Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work
• The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes]

FARMERS CARRY

• You’ll hold 2 dumbbells for this 100 meters farmers carry
• Choose a weight here that allows you to complete the 200 meters unbroken when fresh

DOUBLE DUMBBELL DEADLIFTS

• Only one head of each dumbbell has to make contact with the ground in the bottom of each rep
• If you chose the right weight for the carry, it will very likely be the right weight for the deadlifts
• This should be a load that allows you to complete the 35+ reps unbroken when fresh
• Click Here for a demo video of the double dumbbell deadlift

Body Armor (A)
3 Sets:
100 Meter Double Dumbbell Carry

Rest 2 Minutes Between Sets

Meters 0-25: Left Arm Overhead, Right Arm Hang
Meters 25-50: Right Arm Overhead, Left Arm Hang
Meters 50-75: Both at Front Rack
Meters 75-100: Both Overhead

Body Armor (B)
3 Sets:
200 Meter Sled

Rest 2 Minutes Between Sets

Meters 0-50: Sled Push
Meters 50-100: Sled Pull (Facing Sled)
Meters 100-150: Sled Drag (Facing Away)
Meters 150-200: Sled Push

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

Use this as a warmup & to practice your pull underneath the bar.

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Deadlift + Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee) x 1 rep

*Set 1 = @ 70% of 1-RM Clean
*Set 2 = @ 75% of 1-RM Clean
*Sets 3-4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 85-90% of 1-RM Clean

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in catch

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-5 = 1 rep @ 90%
*Sets 6-7 = 1 rep @ 92-95%

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

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

*Note: Set 5 – Load up 90% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.

E.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Performance Power Training

Monday, June 8th, 2020

Pre-Flight:

Some Speed work for the major lift, and bunch of tempo for the rest. FInish with 5 minutes of heaven.

Jet Fuel:
3x
10 Scapula Pull ups https://youtu.be/1Csn-6LDQX4
10 DB Bench
10 DB Shoulder Press
20 Band Pull aparts
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
OTM
5×3 @60%
-then
2xMax Reps @60%

GainCity:
-Banded Tempo Pushups https://youtu.be/QcoJ7vGZl1I
3×10 (3-5-3-0 meaning 3 seconds down, 5 second hold, 3 second up, 0 = dont hold at the top, go right back into the next rep)
-Inverted KB, Tempo Piston Press https://youtu.be/aVy184Vy4n0
3×16 (8 each) (3-0-3-0 meaning 3 count down, no pause, 3 count up, no pause)
-Straight Bar Curls
3×15
-DB Kickbacks https://youtu.be/RXQ9qcCFGno
3×15 (each)

After Burner:
5 Rounds
:30 Assault Bike
:30 Push Press (95/65)
*Weight on Push Press should be unbroken