Jonathan reppin’ a DNR bro tank with a 1st place finish for his team this weekend at a volleyball tourney! Way to work brother man!

Warm Up / Strength:
0:00-5:00
1:00 Hip / Ankle Opener
10 Power Snatch
10 OHS
20 Banded Pass Throughs
5 Inchworms

6:00 – 11:00: Technique
High Hang Squat Snatch (click for video)

11:00 – 17:00
3 x 5 High Hang Squat Snatch (Build up to 50-55%)

20:00-25:00 – 5 Min EMOM
1 Hang Squat Snatch + 1 Squat Snatch (70%)

25:00-30:00 – 5 Min EMOM
1 Squat Snatch (Build to Heavy)

Metcon: 10 Min EMOM
Odd: 6 Power Snatch (135/95 or 70%)
Even: 200 / 170 M Row

Elite Competition Class

Rope Climb Conditioning
3 Rounds, resting 2:00 between:
1 Legless Rope Climb
1 Rope Climb
50′ Handstand Walk
1 Rope Climb

Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

Conditioning
“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb, 42/29 kg

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb, 52/38 kg

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb, 61/43 kg

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 155/105 lb, 70/48 kg

Odd-Object Conditioning
2 Rounds, resting 3:00 between:
Move (10) Odd-Objects 50 Meters

Aim here is to choose 10 odd-objects – a mix of all sorts of items – and simply move them A to B. Although a fairly straightforward task, this is a very basic and effective test of fitness. We have seen a sandbag move in the Games before, and it forces us to think about our most efficient methods.

Do get creative here. As a list of potential odd-objects:
Sandbags (light, medium, heavy), DBalls, Rogue Sandbags (used for cleans), Kettlebells, Plates, An empty Yoke. Farmer Carry Torpedos, Box Jump

Brother Bros Barbell Club 

Session One
A.
Every 90 seconds, for 6 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 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 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.
Every 2:30, for 10 minutes (4 sets):
Push Press x 8 reps @ 90% of your 8-RM Push Press

*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets

Performance Power Training

Monday, July 22nd, DE UPPER:
Jet Fuel:
3x
10 Cal Row
10 burpee

—

3x
:30 wallslides https://youtu.be/SoC1P-Aoywk
5 (each side) thread the needle https://youtu.be/GgoLFrNnWIo 

Major Lift : Red: Bench Press
Wht/Blu: Speedy bench
10×3 @60%

GainCity:
-Tempo DB piston bench press (3-0-3-0 = 3 count down, no pause, 3 count up, no pause, repeat)
3×8(each) https://youtu.be/-Qq7ySsCL9o

-DB Shoulder complex
8 Front and lateral raise, then 8 rev fly

Max Shoulder press
*One set = 8 of each of the three previous lifts, immediately followed by max reps overhead

-Tempo Pullups
4×5 (1-1-3-0 =fast up, one count hold at top, 3 count lower, no pause at the bottom)
*Scale anyway to be able to control and get all 5 unbroken

-Arms 3x:30
Straight bar curls ahap
Chest Supported Kickbacks https://youtu.be/MIH2Z24M6Z0 

Afterburner:
For Time:
10 Plyo-Pushup https://youtu.be/2AuSChp0o_g
2 Pullups
100m Run
8 Plyo-Pushup
4 Pullups
100m run
6 Plyo-Pushup
6 Pullups
100m run
4 Plyo-Pushups
8 Pullups
100m run
2 Plyo-Pushup
10 Pullups
100m run
*Pullups are always strict unless said otherwise