Warm Up: 10 Mins
2 Rounds – :30 Each
Barbell Goodmornings
Strict Press
Burpees
Air Squats

Then: 5 Minute Row at Light Pace
OR
Athlete Choice Mobility – 5 Mins

Home WOD: 29 Mins
“Dallas 5”
Five 5-Minute AMRAP in 29 Minutes
0:00-5:00 – AMRAP: Burpees
5:00-6:00 – Rest
6:00-11:00 – AMRAP:
7 Deadlifts (155/105) OR 12 KB/DB DL
7 Box Jumps (24/20) OR Tuck Jumps
11:00-12:00 – Rest
12:00-17:00 – AMRAP: Turkish Get Ups (40/30 DB or KB)
17:00-18:00 – Rest
18:00-23:00 – AMRAP:
7 Snatches (75/55) OR DB/KB Snatch 3/side
7 Push Ups
23:00-24:00 – Rest
24:00-29:00 – AMRAP: Row for Cals or Run

Metcon: 29 Mins
“Dallas 5”
Five 5-Minute AMRAP in 29 Minutes
0:00-5:00 – AMRAP: Burpees
5:00-6:00 – Rest
6:00-11:00 – AMRAP:
7 Deadlifts (155/105)
7 Box Jumps (24/20)
11:00-12:00 – Rest
12:00-17:00 – AMRAP: Turkish Get Ups (40/30 DB)
17:00-18:00 – Rest
18:00-23:00 – AMRAP:
7 Snatches (75/55)
7 Push Ups
23:00-24:00 – Rest
24:00-29:00 – AMRAP: Row for Cals

Elite Competition Class

Back Squat
3 Reps @ 106% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
12 Reps @ 91% of 10RM Back Squat

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk
Set 2: 40% of 1RM Clean and Jerk
Sets 3-5: 45-55% of 1RM Clean and Jerk

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

Set 1: 69% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 79% of 1RM Clean and Jerk

Conditioning
“Dirt Nap”
3 Rounds For Time:
15 Hang Squat Cleans (135/95)
15 Lateral Barbell Burpees

DESCRIPTION

• “Dirt Nap” is a repeat workout last completed on 5.22.19
• In this couplet, we have a short-range sprint effort
• Scores for the last time this workout was completed ranged from 4-10 minutes

Odd-Object Conditioning
For Time:
700 Meter Ski Erg
50′ Weighted Bear Crawl (50’s/35’s)
10 Sandbag Cleans (200/150)
50′ Weighted Bear Crawl (50’s/35’s)
700 Meter Ski Erg

Bike Recovery
15 Minute Recovery Bike

On the [5-10-15:]
15 Pausing Hip Extensions

Brother Bro’s Barbell Club

Friday (Session Three)
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 4 minutes (4 sets):
Press in Clean (Sots Press) x 4 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 12 minute mark. . .

Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 87-90% of your 10-RM Back Squat weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Close Grip Bench Press x 8 reps
Hanging Leg Raises x 30 seconds
Rest 1:30 between sets

Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm Up” set. Aim for 2 heavier working sets after that.

Performance Power Training

Friday, July 10th, 2020

Pre-Flight: Squats n deads, sleds, n burpees

Jet Fuel:
5 mins of shuttle runs. (5yds, 10yds)
Start slow, work up in speed as time progresses. Give just enough rest in between attempts to recover enough to be explosive.
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat
7×2 @50%
4×1 @55%
Deadlift
7×1 @55%

GainCity:
4x
Backpack sled drag
*40yds down and back
*Drag the sled forward on the way there, drag the sled backwards on the way back.
25 Situps

Afterburner: https://youtu.be/3bVmHnjEYBM
10x
1 Burpee MB toss
1 lateral box jump over
1 Burpee MB toss
1 lateral box jump over
Sprint to the first ball, grab it, sprint back
1 lateral box jump over
Sprint to the second ball, grab it, sprint back
1 lateral box jump over